Trainer » motivation

3 Benefits Of Weight Loss You May Have Never Considered

Valentine Oliver — Sat, 06 Feb 2016 19:45:34 +0000

So you’ve decided that you want to start a weight loss program. You’ve saved enough money, done enough research and even gone as far as scouting for the best personal trainer there is. You know what his fee is and you know can afford it. You’ve read about weight loss so much that, you could even write a short book on weight loss all by yourself. You know where to get all the foods that can help you lose weight and you even know those foods that are adding to your weight problems day by day.

Yet, for some weird reason, you still act lackadaisical about the whole thing. You still eat the same foods and live the same unhealthy lifestyle.

Here’s what I think: I think you haven’t started this weight loss program because you haven’t considered the different benefits of weight loss both to your physical and psychological health. Read on to see three benefits of weight loss other than getting into shape:

1. Weight loss helps you fight against certain diseases

Obesity is a major risk factor for so many life-threatening illnesses such as diabetes, stroke, heart disease, etc. So have it in mind that when you’re in the gym trying to burn those calories, you’re also reducing your risk of having these illnesses.

Also, in the process of losing weight, you’ll be asked to eat certain foods. Most of these foods are also healthy for your brain and for your heart as well.

2. Weight loss helps improve your self-esteem and self-confidence

Weight loss helps build one’s self confidence. Every needs a confidence boost, no matter how successful you might consider yourself to be. Exercise helps your body secrete some feel-good hormones called endorphins, which instantly improve your mood.

Apart from these feel-good chemicals that your body secretes, when you start losing weight and your friends tell you how you’ve lost weight and all whatnot, you’ll probably feel like you have achieved something.

3. It improves your relationship with others

Like I said earlier, exercise helps improve your mood by the secretion of endorphins (the feel-good hormones). When you’re always in a good mood, communicating and interacting with others won’t be a problem anymore. In fact, people would find it more comfortable being around you.

Conclusion

These 3 reasons alone should be enough motivation for you to finally take that step and change your lifestyle for a higher purpose. Hit the gym, having at the back of your mind, the fact that you’re doing this for a purpose.

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5 Challenges To Expect During A Weight Loss Program

Valentine Oliver — Sat, 30 Jan 2016 14:00:07 +0000

Losing weight is not an easy task at all. It takes a lot of will power to start the process. You might already know that it takes a lot to prepare for a weight loss program, but you also have to understand that you’re likely to face a couple of challenges along the way.

Don’t be carried away by the weight loss testimonies you see on television or on the internet; weight loss is long process that involves you doing away with old habits and creating better, new ones. And I bet you have an idea of how difficult doing away with these old habits can be.

That said, expecting challenges is a way of making sure they work for you, rather than against you. Here are some common weight loss challenges to definitely expect:

1. Unrealistic deadlines

One of the challenges you might face is setting deadlines by which you expect to have lost a certain amount of weight but gaining a bit more weight instead. You need to understand that losing weight isn’t magic. Give your body time and set realistic goals, because not making your deadline could turn you off to weight loss altogether. Take your time and establish healthy habits. It’ll help you maintain your weight loss even after you’ve lost weight.

2. Lack of motivation

Sometimes you might wake up and just not feel like exercising or eating the right foods. You just feel like you’re totally wasting your time. This is a common feeling that everyone who has gone through the weight loss process has felt at some point in time.

This is why it’s advisable to get a personal trainer, someone who knows the right way to motivate you. You should also seek help from your family and loved ones, share with them how you feel at that time, as these are the people who know you and know what to do to get you going.

3. Thoughts of giving up

These thoughts are sure to pop up almost all the time–when you feel less motivated, when you feel you’ve failed, when you find out that you’re adding more weight instead of the opposite. So many different factors can trigger these thoughts. You just need to learn how to be positive all the time.

4. More Cravings

When people who have had a success story on weight loss were asked what their most challenging obstacle was, most of them mentioned this factor. Immediately they started their weight loss program, they noticed that they had more cravings towards junk foods than they used to have before, especially after a workout session.

The best way to deal with this is to surround yourself with healthy foods as much as possible. Stock your fridge with weight-loss friendly foods.

5. Shame

Another major challenge you’ll face is that you’ll sometimes feel too ashamed to go to the gym, once you notice that you’re not losing any weight weight after a week or two of working out. The best thing for you to do in this case is not avoid the gym. You have an idea of what you want to look like after the weight loss program. Visualize that and let it be your driving force.

Conclusion

Understanding the challenges you’re going to face during your weight loss program is very important. It helps you get ready for whatever might come your way.

It is also equally important that you hire a personal trainer to help you jump over some of these hurdles, and we’ll be glad to recommend one for you if you get in touch with us at:

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4 Ways To Stay Motivated For Weight Loss

Valentine Oliver — Fri, 29 Jan 2016 12:00:23 +0000

It’s one thing to dream of how slim you want to look when you look at yourself in the mirror, another thing to actually start making an effort towards that dream and yet, a totally different thing to consistently work towards that goal.

So though you might have started well with your weight loss program, along the road, there’s a tendency of giving up, especially if you lack motivation. Here are 5 measures you could take, to ensure you stay motivated to keep working towards your weight-loss goals:

1. Get professional help.

Inasmuch as you might feel, in the beginning of your weight loss program, that you have enough motivation to go through the program all by yourself, you need to understand that this isn’t a one or two week thing. In the long run, you’re definitely going to need some motivation and help from someone.

Professional trainers not only know the right exercises for you, but they also know just the right words to use to keep you motivated to do more. In fact, before you start your weight loss program, you should acquire the help of a professional trainer. It’s very important, not just for motivation, but for effective workout sessions.

2. Make new friends that share the same goals as you.

True friends are meant to love you for who you are and once you tell them that you plan on going on a weight loss program, close friends might well-meaningly tell you that you’re okay just the way you are and might even want to discourage you.

This is why you need to make new friends, probably at the gym, who also share the same goals as you. You can motivate and challenge each other to go the extra mile.

3. Read and watch testimonies of weight loss success.

This is one of the greatest ways to motivate yourself. Instead of spending all your online time on social media, you could go on YouTube and check out the testimonies of successful weight losers. This would help you learn a thing or two and keep you motivated as well.

4. Keep your workout sessions fun.

Who said that there’s no fun in working out? Working out is not meant to be just intense and boring. You on your own could look for ways to make your workout sessions fun. Check for gyms that are actually fun to train at, with friendly staff. Also, you should think of hiring a good professional trainer who knows how to make workout sessions fun and challenging.

Conclusion

Take these 5 steps and you’ll discover that you would rarely ever have issues with motivation. If you’re thinking of hiring a professional fitness instructor? We’d be glad to connect you with a fully licensed trainer you can trust. Please get in touch with us at:

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4 Ways To Stay Motivated For Exercise

Valentine Oliver — Wed, 20 Jan 2016 02:00:26 +0000

Making up your mind to start working out isn’t really the main issue. Of course, the first step to losing weight is taking a decision and actually making tangible plans towards that agenda. But the big question is: how long can you stick to those plans that you’ve made?
The beginning of a journey can be fun and all, but when you’ve traveled for so long, you begin to lose interest and begin to wonder, when you’re finally going to arrive to your destination. Same thing applies to weight loss and fitness. The beginning might be fun and all, but eventually you might find yourself in a position where you just want to give up.

Here are 4 ways you can stay motivated to keep working out daily:

1. Change your perspective

If you have a wrong perspective about a mission or quest, you might never fully accomplish that mission. Same thing applies to losing weight. If you keep thinking that the sole reason for exercise is for you to lose weight or to get into better shape, then you might not work towards it as efficiently.

Your purpose for working out must not be limited to just losing weight and being in better shape. Your purpose should go above that. Exercise should be seen as one of your daily ways of fighting so many life-threatening diseases like diabetes, heart diseases, cancer, obesity, etc. Once you see exercise as one of your ways of staying safe and living healthy, that would be enough motivation.

2. Set realistic goals

Setting a goal for yourself helps to keep you focused. Select a particular date on your calendar by which you expect to have reached this goal. A goal could be anything at all; it could just be a mission to fit into a dress or an old pair of jeans somewhere in your closet. It could also be a particular time you would like to beat, and etc.
There are different goals that could be set but you must make sure that these goals are realistic and that you can actually adapt your life around reaching this goal. Don’t set goals that you’re sure will likely be a failure.

3. Schedule a regular workout time

You need to sit down and actually choose a particular hour in the day during which you’ll be wholly dedicated to working on your body and health. Don’t just assume that you’ll exercise sometime after work or when the children have gone to bed. Chances are that something else might just come up. So it’s important that you actually sit down and think of a suitable time for you.

The best times are usually early in the mornings before you start off your day, or sometimes, late at night before going to bed.

4. Don’t just stick to one type of exercise

Humans naturally need changes and variety to stay motivated. Recent research has shown us that people who stick to a particular type of exercise daily, tend to lose motivation after a while.

Your exercise regimen does not need to consist solely of running, and you can choose on a particular day to just stay indoors and dance. You could also check the internet for variety of exercises.

Conclusion
You can’t honestly deny that there weren’t times when you just felt like giving up. That feeling will always come along in the long run, but each time you feel like giving up on your goals, just focus on why you started working out in the first place.

Thinking of hiring a professional fitness instructor? We’d be glad to recommend a fully licensed trainer you can trust. Please get in touch with us at:

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5 Ways To Increase Your Will Power

Valentine Oliver — Thu, 14 Jan 2016 18:15:57 +0000

The goals that you’ve set for yourself today, particularly your weight loss goals or any other goals that you wish to achieve in your lifetime, can never be reached if you do not have enough willpower to simply get out there and make things happen. Of course, the first step is taking the decision and making it clear to yourself the reasons why you need to reach these goals. But at the end of the day, what keeps us going is our willpower.

However, willpower is not something that can magically come into existence, it takes a whole lot more than just taking a decision to reach those goals. Good news is, you can actually train yourself to have more willpower. Here are some of the strategies that you can use to train yourself to have stronger willpower.

1. Relax

Relaxation will help reduce your stress levels and this in turn boosts your willpower reserve. You might be thinking, “Well that’s really easy” and so you just sit on your couch and watch your favorite television show. However, true relaxation involves you giving your mind a break to allow it trigger the physiological relaxation response. In this relaxed state, your heart rate and breathing slow down, your muscles release tension, blood pressure drops and more.
Experts recommend that you lie on your bed, close your eyes and take deep breaths. And if your body is tensed, try flexing the muscles in that particular area to relax.
Studies have shown that people who performed this daily relaxation exercise had increased willpower than those who didn’t.

2. Make Small Deadlines

If you try to control one thing that you’re not used to controlling, it can help train and strengthen your willpower muscle. You can do this by simple setting small deadlines of trying to tackle this problem.
Let’s say for example, you’re trying to lose weight, so you’re trying to fix your diet. You could give yourself a deadline of a week. Within this week, you would try avoiding foods that are high in calories and stay away from unhealthy fats entirely. Strictly eat protein and fruits for that whole week.
For the next week, set a deadline and try doing something a bit different, such as strictly just eating fruits and working out for 30 minutes a day. Keep setting these deadlines for a few month and before you know it, you’d have reached your goals.

3. Remember the reasoning

It’s important to always reason before giving in to the temptations. Try to remember your long term goals, and compare them to the short-term satisfaction you get if you give in to the temptation. You’ll realize that it’s really not worth it. Always remember to reason before taking any actions.

4. Take preventive measures

To help yourself from falling into temptation, you can actually make some changes in your lifestyle. For example, to avoid yourself from eating much, stock your fridge with healthier foods instead. Or in a case where you’re trying to cut down on how much you spend, try leaving your house without your credit card. Just take enough money that you think you’d need for the day. There are a lot of other preventive measures you could take, it depends on what you’re trying to avoid.

5. Learn to be supportive to yourself and not critical

The journey to increase your willpower wouldn’t be all smooth and you’re definitely going to experience a lot of bumps on the road. But it’s important to learn how to pick up yourself from the dust when you feel that you’ve failed because there’s nothing that drains your willpower faster than guilt and shame. So don’t allow your past failures draw you down. When you fail, try to fix it immediately instead of wallowing in self-pity.

Conclusion

Your willpower is one of the most important tool you need to succeed at weight loss. Without willpower, it would be really hard for you to make and abide by certain decisions and this is critical for success.

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Six Motivation Steps To Help you Get To The Gym.

Simeone Abi — Sun, 15 Nov 2015 12:37:06 +0000

Joining a gym is easy, sometimes it becomes too easy as the promises made by the gym instructors and the magazines gives you a vision of a newly svelte you, minus all the hard work in-between.

After one or two weeks you become lazy, and sometimes it hits you that you have actually made a commitment on something and even when you are now too lazy to attend, your wallet is still actively contributing.

Rather than you regretting every time you pass the street where your gym is, or catch side with your gym membership card, why not own up to your commitment and stay motivated about turning up and achieving what you always wanted to?

These are few steps that will get you motivated to revisit your gym and get that body you’ve always wanted.

Put on your gym clothes; the process of going to the gym and exercising can be intimidating, and sometimes scary so why not break it into smaller steps? Start by making a commitment. Make a commitment that you are just going to put on your gym clothes and get to the gym, if you get there and don’t feel like exercising, don’t. Just tell yourself that you will just go home as soon as you get there. The odds are, once you are there it won’t be that hard to convince yourself to do at least 15 minute of exercise. There you have it, you have done25 minutes. Once you are done with the 15 minutes, convince yourself to do another 10 minutes, and keep pushing yourself incrementally.

If the money you’ve spent doesn’t motivate you, try squeezing yourself into a pair of jean you’ve wanted to wear for a long time but can’t because you are too big for it, and see how well it will go. Better still, bring out all the clothes in your closet you wish you could fit into, including the one you are wearing that’s stretching unforgivably and use them as a motivator to get back to the gym. Take pictures of yourself trying to wear those tight clothes and stick them where you will see them as reminders of what really needs to happen.

Treat yourself to some nice gym gear if you haven’t already done so. Head out to a store that sells workout clothes and purchase some gears that will make you look and feel good. Since the gym is the only place you’ll get to wear these good stylish gears you’ve bought, you have a new reason to go there.

Going to the gym is with a friend is fun. Ask your friend to come along and help keep you motivated. Hitting the gym with a friend is more like hanging out with him or her, you can schedule a post workout coffee and chat to increase the enjoyment.

Motivate yourself using mental imagery, picture yourself at the gym working out and making it and enjoying it the way you’ve always wanted. Close your eyes and see the figure you’d like to have with all your gym effort, maybe like that of your favorite celebrity. This will motivate you the most to hit the gym.

Listen to music, music is life and music is entertainment. When visiting the gym wear your MP3 player or your iPod, and listen to those favorite tunes, include new ones you’ll like to listen more. Music is a great motivator, its more enjoyable when you can move to the beat at the same time. Training to your favorite music has a positive effect on the limbic system of your brain; it causes your emotions to respond favorably to the exercise.

Finally, do not stick to one workout; challenge your body to new exercises.

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Ways to get yourself motivated in the morning

Simeone Abi — Fri, 23 Oct 2015 17:57:25 +0000

Waking yourself up in the morning can be very hard sometimes; every time as a matter of fact. It may sound very impossible for you to wake up and do some exercise, whether it is for early morning jogging, yoga, routine or strength training program. The obvious fact is that staying under the covers of your bed is way more enjoyable than involving yourself in a strenuous physical exercise. The key to motivating yourself to do some exercise in the morning is to focus on making physical activity more attractive.

These 5 steps will help you go a long way in getting motivated for early morning.
#1
First talk to a family member or a friend about them becoming your exercise partner, someone who is cheerfully happy in the morning; not one that will drain the little energy you have left by complaining about waking up in the morning with the birds, or slow you down when he/she eventually wakes up. What you could do is schedule an early morning phone call in the morning between the two of you, talk till the time you both are ready to kick off exercise. By doing that you drive away that urge of going back to sleep.
#2
Prepare your workout items the previous night before you go to bed, that way you tend to reduce the lazy urge that’ll want to stop you from working out. We both know waking up in the morning to put one or two things together is the number one killer of liveliness. Put everything you need for your morning workout the night before, that way you dress quickly and easily when you wake up.
#3
Program your alarm clock so you wake up with an inspirational message that’ll help you focus on your goal. If your alarm clock doesn’t have those options, then use your cell phone. Highlight a weight loss or fitness goal in your alarm message or just include an inspirational quote from your favourite workout video or book.
#4
Find an object or clothing that fits you such as swimsuits or skinny jeans, that represents your fitness and weight loss goal. These will make you even happier, wearing your dream swimsuits or the swimsuit you saw your favourite fitness star wearing, it will motivate you more to be just like them.
#5
Go to bed early the night before your morning workout; make sure you have at least 7-8 hours of sleep. Getting a lot of sleep does not only increase your chance of waking up chirpy and cheerful for your morning workouts, but it also keeps your body from producing excessive amounts of diet-busting ghrelin, an appetite-boosting hormone fuelled by lack of sleep
Finally self-motivation is an ongoing exercise, its not good to get distracted by a grumpy mood in the morning, it side-tracks you from your goal so try to remind yourself how good you will feel after exercising and how free you’ll be to tackle or enjoy the rest of your day.

Try and stay motivated.

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