12 Ways to Motivate Yourself to Exercise

Everyone knows why we should be exercising: to improve health, to look good, to feel good, to fit into nice clothes, to burn fat, to lose weight - all that good stuff. And yet, we're just not doing it. In fact, many of us hardly move at all. We drive everywhere we need to go and then look for the closest parking space; we take the elevator instead of the stairs; we work in front of our computers for hours and then go home and plop on the couch; we watch way too much TV; and then we go to bed.

Our inactivity has become a dangerous national pastime. According to a recent study of more than 120,000 American adults, the more we sit around, the shorter our average lifespan. The results of this study published in the American Journal of Epidemiology provide an excellent reason to get up and get moving - to live longer. Why then, are we not motivated to spend more time exercising?

It seems that losing weight, looking better and feeling better (not to mention living longer) would provide enough motivation to get us moving, but judging from our obesity problem, they are not. The problem with motivation is that many of us believe it's something that will come to us if we wait long enough - that someday we'll wake up and finally want to exercise or diet. Rather than believing in this fantasy, maybe we'd be better off by realizing that motivation is something we create, not something we wait for. And before we can create the motivation to do something, we need commitment.

Making a commitment to do anything - exercise more, eat healthy, lose weight - is one of the most fundamental principles of success. When you're committed, you make it a priority and no matter what comes up, you don't make excuses. I see this in my practice every day. Clients come in to the office and tell me they absolutely have to lose weight and are very committed to do whatever it takes. Together we come up with a plan - a plan that typically includes exercise such as going for a walk for 30 minutes, 3 or 4 days per week to start. I always ask, "On a scale of 1-10, how committed are you to follow through with this exercise plan?" It's not uncommon to hear that their level of commitment is a 5 or 6. Unfortunately, that's not much of a commitment; it's more like a desire. And there is a vast difference between being committed and desiring something. When you simply desire something, you do it only when the circumstances permit. When you are committed, you accept no excuses. Only true commitment leads to real results.

Get started today. No matter how big or small, make a commitment to exercise and use the list below to help you create motivation. It's time to get moving. You can do this!

All the Motivation You Need To Hit the Gym ( http://dailyzenlist.com/post/84926489908/gym-motivation )

1. No matter how slow you go, you are still lapping everybody on the couch.

2. What seems so hard now will one day be your warm up.

3. Summer bodies are made in the winter.

4. Pain is temporary. Quitting lasts forever.

5. When you feel like giving up, remember how many people you have to prove wrong.

6. Fitness isn't about being better than anyone else; it's about being better than you used to be.

7. It's better to be covered in sweat at the gym, than covered in clothes at the beach.

8. Do today what others won't, so you can do tomorrow what others can't.

9. Pain is temporary; quitting lasts forever.

10. You are going to want to give up. Don't.

11. A year from now, you will be glad you started today.

12. I can't tell you it will be easy, but I can tell you it will be worth it.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://fileunlckr.com/109999

How to Lose Water Weight in One Day?

Losing more than 4 pounds in a month is not a safe option. But when you start your weight loss journey; it appears that you are losing more than 10 pounds in a month.

Why does this happen?

It is easier to lose your first 5 pounds as compared to last 5 pounds. Because first 5 pounds are mostly water weight and the last ones are mostly muscle mass.

What is it?

When you are fasting or you do not drink enough water, your body goes into dehydration mode. In this mode, body tries to store water; which is the reason for water weight gain.

You can easily lose 3 to 5 pounds of water weight in one day. How?

Here are some tips to help you.

Drink Water

In this era of information technology, you do not need information. You need motivation. You need inspiration. All of us know that drinking pure water is a healthy habit but most of us do not care about drinking water.

Here are some simple tips to drink water:

Buy a colorful plastic bottle which can contain 1.5 liter of water.

Put this bottle in your office bag. It will help you avoid cold drinks and you will not remain thirsty.

Drink a glass of water before eating your meal. It will save you from eating extra calories and it has good effects on your digestive system.

Cardiovascular Exercise

45 minutes of cardiovascular exercise is enough for you to lose 1. 5 pounds of water weight. Cardiovascular exercises affect your metabolism rate. So, I recommend that you take a relaxed sleep after exercise.

In this way, you will enjoy benefits of exercise; while you are sleeping.

Steam Room

Steam room is a good option if you want to lose 2 pounds in half hour. Steam room may cost you 25$ to 50$. But if you want to spend some money then go for a steam bath.

Above mentioned tips help you sweat more profusely; which is the key for losing water weight. Water weight loss is a temporary effect but it can be made permanent if you follow these tips:

Eat colorful fruits which have water and vitamins. Include them in your daily diet plan.

Make sure that you decrease your consumption of Salt. Salt crystals are naturally attracted toward water molecules. So, try to avoid salt.

Try to avoid sugar.

Salted snacks and sauces also contribute to weight gain. Avoid them.

Hope this helps. Thank!

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The Single Woman's Detox

There's no denying that detoxing is a great way to get slim and feel lighter. It also helps you to see people differently and fill empty spaces in your life with things that motivate you.

When you think about doing detox the first thing you want to do is state your intention or purpose. Think of this as the beginning of a change in your life, not a temporary fix to lose a few pounds. The idea behind this method of cleansing is to remove all things that's harmful to you so that you can feel better, think clearly, and have more energy. Naturally, when you dump the emotional stress, relational drama, and junk food, you lose the fat.

Detoxing should focus on all your life areas, not just a bodily organ like the liver or colon. And it ideally should be done on a regular basis. Not extreme detoxing, but making a habit of living clean will help your body get rid of toxins on its own. It's like a river dam where rocks and debris block the flow of clean water. If the clean water has nowhere to flow, it sits and accumulate more debris which changes the water quality that becomes harmful to its inhabitants and surrounding environment. Your body acts in this same way, only fat tries to protect you from harmful food, stress, and substances. So the fat accumulates and causes you to be overweight.

A good place to begin the single woman's detox is what and how you eat. I know as a single woman you are not always into cooking. But you do want to make sure your kitchen is stocked and ready to eat with real food. Cancel your colonics appointment. You want to get those bowels going regularly with whole foods. Don't forget to drink water. Whole foods also cleanse your blood and every organ in your body so mix it up and expand your palate.

I think many of us have been in toxic relationships. These are pretty much life learning experiences. No need to grunt or feel negative about it because of lot of the dysfunction comes from us whether we admit or not. Connecting with the right relationships begins with cleansing any and all negative feelings about you. Sometimes you have to laugh at yourself. You want to get in touch with who you are and let go of any expectations and/or judgments about you. When you can do this for yourself, you'll recognize when those feelings and urges comes to surface toward your mate. Seeing yourself in others will drastically lower expectations and make for healthier relationships and connecting with the right mate.

What about detoxing other areas in your life like finances, work, and where you live? Yes, they are all one part of you and you affect all of these areas. For example, when you look inside your home, what statement does it make about you as a single woman with a desire to be healthy? Does it translate to you wanting to be a single woman... and a desire to be healthy? Soulspace is a great book about how your physical spaces reflect your inner desires and how they be what you hope to be. Check it out.

Ready to start your Single & Sassy transformation? Schedule your breakthrough session with me today.

As a single woman you deserve to look good and feel good in your body. I want to support you in getting your LoveBody, the slimmer version of you. Start your Single and Sassy "LoveBody" Slimdown transformation today.

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Want to Lose Weight? Don't Focus On Your Weight!

It is what people have been doing for years. You realise that you are putting on weight. Clothes are tight and you are feeling big, so you weight yourself and begin a new regime; watching what you eat and exercising more. Why then after a week or more of being very good have you lost just a tiny amount - or even worse, actually put weight on?

The often over-looked truth is that when you exercise you are doing much more than simply burning calories. The least surprising thing to remember is that exercise increases muscle. If you are switching from a very inactive life style - sitting at a desk, driving to work, taking the lift and not the stairs, sitting instead of standing - then your muscles will have been in a weak and undeveloped state. As they begin to work, carrying your body and moving you around, they will get larger. Muscle is more dense than fat, so you are very likely to see very little change in your weight to begin with. Check carefully, however, and you may be able to see signs that your clothes are a little less tight. This is a good sign that you are moving in the right direction.

It is less well known that exercising also increases the density of your bones. Your body doesn't waste resources building structures that aren't needed, so if you don't exercise your bones are not made to be very strong. They don't need to be. However, as you start to stand more, walk, jog, go the gym, take dance or yoga classes, your body starts to add strength to your bones, They become more dense and heavier. My yoga teacher mentioned just the other day that a lady with osteoporosis had been advised to take yoga to strengthen her bones. In six months she put on 14 pounds but got no fatter. The extra weight was nearly all extra bone, and some extra muscle.

The moral of the story is not to be discouraged if you are trying to get healthier but your weight seems to stay steady. Focus instead on how you feel, how much energy you have and how much stronger you are getting. Health and fitness are about much more than how skinny you look. Just look at professional sportsmen and women. Many don't have an ounce of fat on them, and they are as fit and healthy and good-looking as it is possible to be, but they are not usually skinny.

Put away the bathroom scales and the tape measure. Forget about losing weight and concentrate on getting healthier!


Read more ideas on getting fitter, healthier and happier through walking more in my Kindle book "A beginner's guide to walking for pleasure" ASIN: B00L3D7ENY



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Stop The Diet Game - Live Smarter, Eat Smarter and Lose Weight

So we are going to put away the bottles, number counting pads and video's. Applying some practical principles to the way you think and eat every day, can allow you to eat ALL of the foods you like, lose weight and keep it off.

You can start this diet with your next meal. This is a culmination of several rules that you have been told of or probably followed and one time or another. We are going to mold this into a new lifestyle. The diet is you. You are the diet and will not need another book, video or consultation to make it work.

DISCIPLINE #1 - If you are not hungry, don't eat. How many times have you eaten because "it's time for lunch", or because your friend invited you out spur of the moment, or my favorite; "can't watch the game without snacks". This is why it is a discipline, you have to be the one to say "NO, I am not hungry, I don't need anything". Enjoy the company and entertainment, you do not have to eat.

DISCIPLINE #2 - Stop stuffing yourself. Don't eat until you are full... eat until you are not hungry. You do not have to eat every bite on your plate. If you make yourself stop eating as soon as you are no longer hungry and leave the rest on your plate, you will suddenly find yourself ordering less, eating less and losing weight. Personally the biggest obstacle is wasting food. After you do this a few times you will start ordering smaller meals. Try sliding a third of the food into a napkin before you take a bite. You will feel like you are wasting money, but we are talking about your long-term health. Do this a few times you will find the discipline to do it each time.

DISCIPLINE #3 - Stop exercising. Are you crazy? If you are an exercise nut you probably don't need this diet anyway. What I mean is, just stop taking short cuts and being lazy. Stay active. Park way out at the mall and walk some more, no elevators, don't drive through a car wash, do it yourself(and save the money). Replace one hour a day of TV with a bike ride or a walk in the park. Life gets tough and we just want to "chill". Take the walk and then chill. This is not about the gym, this is about just not taking every short cut you can, this is about knocking the lazy stuff.

DISCIPLINE #4 - Never eat after 7pm. It is OK to go to bed feeling hungry, you can dream about having your favorite breakfast. Eating and then going to bed may be the worst habit ever.

DISCIPLINE #5 - No Snacks. That sounds impossible I know. Try a tall glass of water, it will fill you up right away and you will not want a snack. When you are watching TV, try flexing a small weight, like 2 pounds, it will keep your hands busy and will be good for you. Do a word puzzle, do your nails, squeeze one of those stress balls. Keep your hands busy, not your mouth.

DISCIPLINE #6 - Be true to yourself. You know your worst food habits. Pick one and quit, forever. This is a big deal. It will create some faith in yourself that you can do it and then all of a sudden all of this will become routine, just a part of your daily lifestyle, not a big deal. The author's choice was french fries, none since. So even though I am still trying to conquer all of the principles, knowing that I can do that gives me the confidence that the rest is sure to follow.

DISCIPLINE #7 - No Goals, Just Progress. Don't set numbers for yourself, they just lead to failure. Weigh yourself daily so you can know if something you did was negative or positive. Otherwise you will not be able to tell what you did good or bad. If you lose 1/2 pound you surely did pretty well. And do not beat yourself up. If you gain a pound, realize it and don't repeat the mistake.

This is a diet of believing in yourself, finding your strengths and building on them, identifying your weaknesses and correcting them. Eat whatever you want, but not so much. You do not need 6 pieces of pizza. Just eat until you are not hungry. By the end of the second slice you are not hungry, now you are just eating to be eating and then you are stuffed and feel terrible. You are better than that, you can do this. Let yourself be the diet, love yourself and be healthy.

Danny Zwolenski, the author, is an experienced believer of a self-help lifestyle. Come see the healthy lifestyle offerings and alternative products he has at his online store.



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Are You Eating Too Much Food During The Day?

Have you wondered if you are eating too much food throughout the day? One of the most overlooked yet critical aspects of the weight loss process is controlling the portion size eaten at meals. This is especially true for individuals who are overweight/obese since often their bodies have become conditioned to eat a certain amount of food at breakfast, lunch, or dinner.

However letting yourself devour food to the point where you are completely stuffed is an unhealthy habit you must break if you want to have any success losing weight.

Problem is you may not realize you are eating too much food at meals in addition to the entire day in the form of snacks and beverages. That's why it's a good idea to keep track of what you eat for a few days just to see how much you actually are consuming from morning to night.

It's Crucial To Find Out If You Are Eating Too Much Food During The Day

Learning this vital information will provide you with an actual snapshot of your current eating habits and highlight key points that may need to be changed or altered.

An appropriate portion size for one meal should range from 350-550 calories depending on your gender, age, body type, and activity level. If you want to get a close-to-accurate daily calorie total, use the handy free tool MyFitnessPal found at their website or app for a smartphone. With this tool you'll also be able to instantly find out the nutritional content of over 1 million food items which can really help you focus on the types of foods you eat.

Here are some questions to ask yourself at the end the day after tracking the food/drink you consumed along with answers you will hopefully be making someday.

1) How many servings of food did you eat at your main meals? Ideal Answer: 1

2) Aside from the meal, did you add-on extras like dinner rolls, a dessert, or additional servings of food? Ideal Answer: NO!

3) What types of beverages did you drink throughout the day? Ideal Answer: Water, or other low-calorie, low sugar beverage like green tea, black coffee, or 0-calorie Vitamin Water.

4) What snacks did you eat throughout the day? Ideal Answer: In between meals, appropriate portion sized healthy snacks approximately 100-200 calories in size.

5) Did you eat late at night or right before bedtime? Ideal Answer: Not less than 3 hours before going to sleep.

6) Did you eat out at a restaurant, get fast food or order pizza? Ideal Answer: No. But if it happens it's not the burger, fries, soda option. Burger, fruit, and water is much healthier. Better yet, a Subway 6" ham on whole wheat no mayo would be even better.

7) How many cups of water did you drink today? Ideal Answer: 6-8 cups

8) Did you take leftovers with you to work for lunch? Ideal Answer: Yes. An appropriate portion size leftover lunch along with healthy snacks to eat before and after

If you truly want to have success losing weight, maintaining self-control at meals along with your snacks is key. If you don't control each eating instance you may potentially overeat at every meal which naturally will not aide your weight loss efforts.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://gripdownload.com/109971 as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook just for stopping by at http://flamefile.com/109794


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