8 Tips to Keep Motivated to Workout

Moving our body can increase our energy level and release stress. Exercising in the morning is best because it sets a positive tone for the rest of the day. Besides the benefits of preventing diseases such as cancer and diabetes, it boosts the brain and improves our attention skills. It also improves mood and can act as a natural anti-depressant. 

Finding motivation to workout can be a challenge. Sometimes it's the type of workout you are doing that can maybe get boring or simply not challenging yourself enough. Switching up workouts is important for best results. Here are a few tips to follow in order to keep yourself motivated and keep active:
  1. Keep a workout log. Simply writing down what you did and how you felt after your workout can keep you engaged and wanting to feel the same again. Once you begin to see a regular pattern, it can also make you feel accomplished.
  2. Find a workout buddy. Working out with someone else that wants to be active provides mutual motivation. 
  3. Set goals: register for a competitive event, write down where you want to be in weeks or months.
  4. Join a fitness class or program: boot camp, spinning class, dance class
  5. Make sure you feel good in your workout clothes. If you feel self-conscious or uncomfortable in your workout clothes you will never want to workout. Find clothes that you like and are comfortable in. 
  6. Remind yourself how good you feel after a workout. A workout, especially in the morning, usually sets the tone for the rest of the day and clears the mind. 
  7. Use motivational quotes. Find motivational quotes online and write them on post-its and have them in places where you will read them when you wake up.
  8. Say YES! Simply wake up every morning and ask yourself if you should workout, answer YES every single time. You will never regret it. 


Tips for Weight Management

There are many factors that contribute to a person being overweight. It can be frustrating to manage weight when we don't know what the issue is. "Calories in and calories out" does play a role in weight management, but there is more to look at. It's mostly the quality of the calories that matters.

Most popular weight management diets just restrict calorie intake and don't consider the quality of the food going into our bodies. If a diet is low in calories and still full of refined sugar and carbohydrates, a person might lose some weight at first, but the sugar cravings, mood imbalances, and old eating habits will still be there. A weight management plan should be a lifestyle change and not temporary restrictions or eliminations that are not realistic to stick with.

Factors that contribute to a person being overweight:
  • Behavioral
    • Eating when not hungry
    • Skipping meals
    • Lack of exercise
  • Emotional
    • Overeating due to stress, anxiety, depression, or frustration
  • Metabolic
    • Low thyroid
    • Slow metabolism
    • Medical drugs
    • Low muscle mass
    • Lack of exercise
    • Age
    • Gender
    • Toxicity
      • Metals
      • Food colorings, preservative, and flavorings
      • Plastics and pesticides
      • Bacteria or parasitic overgrowth
  • Nutritional
    • Eating too many foods that lack nutrients such as processed foods, high sugar foods, and refined carbohydrates
    • Consuming more energy (calories) than expanded 
    • Having an imbalance of essential nutrients (usually it's an excess amount of carbohydrates and not enough protein and healthy fats)

Factors that contribute to a person being underweight:
  • Not consuming enough energy (calories)
  • Not getting enough nutrients
  • Digestive issues
  • Anorexia/Bulimia
  • Excessive exercise
  • Allergies
  • Stress
  • Crohn's and Celiac Disease (gut issues)
  • Mal-absorption of nutrients
  • High thyroid
  • Medication side effects

Tips to manage weight:
  • Detox/Cleanse: A detox is not the same as fasting and should not be a calorie restriction diet
    • Feed your liver: The liver is an organ with many important functions such as making enzymes, making proteins, making bile (helps digest fats), detoxifying chemicals, detoxifying drugs and alcohol, filters about 95% of microbes and toxins from the bloodstream, and regulates blood sugar
      • Increase protein: eggs, meats, yogurt, nuts, seeds, legumes
      • Increase bitter foods: arugula, dandelion greens, chard, raw cacao powder
      • Increase greens: leafy greens, sea vegetables
      • Increase sour foods: sauerkraut, vinegars, lemon juice
      • Increase herbs and spices: parsley, cilantro, licorice root, cinnamon
  • Regulate blood sugar: Weight gain around the waist is usually a blood sugar issue
    • Decrease gluten-containing grains and sugar intake (refined carbohydrates)
      • Eat gluten-free grains: amaranth, millet, quinoa, brown rice
      • Avoid tropical fruits (banana, pineapple, mango) because they are very high in sugar, stick to berries
    • Increase non=starchy vegetables: greens, greens, and more greens
    • Increase healthy fats: coconut oil, nuts, seeds, nut butters, olive oil
    • Increase protein: protein at every meal is important, especially at breakfast (Ideally within an hour of waking up)
    • Increase fiber: legumes (good source of fiber and protein). flax seeds, chia seeds, vegetables
  • Increase metabolism
    • Cinnamon
    • Cardamom
    • Green Tea
    • Ginger
    • Garlic
    • Apple Cider Vinegar
    • Sea Vegetables
    • Cumin and Curry Powder
    • Hot Peppers (Cayenne)
  • Exercise daily
    • Exercising in the morning is best because training hard at night messes up cortisol balance and can cause you to hang on to weight
  • Get enough sleep!
    • Aim for 7-8 hours of sleep each night
    • Lack of sleep leads to cravings and overeating
  • Stay hydrated
    • Water
    • Herbal teas


Bauman College Workbook, Spring 2012