Wellness

Motivating Yourself


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At some point of time everyone will struggle with a lessening degree of motivation than what they would consider to be their ideal.

Motivation is defined as the process that initiates, guides, and maintains goal-oriented behaviors.  Motivation involves the biological, emotional, social, and cognitive forces that activate behavior.  I usually hear the term referred to as in lack of motivation – not wanting to take action.

Motives are the ‘whys’ of behavior—the needs or wants that drive behavior and explain what we do. We don’t actually observe a motive; rather, we infer that one exists based on the behavior we observe.”
(Nevid, 2013)

The reality is that there are many different forces that guide and direct our motivations.

At a workshop I attended with other personal trainers, the instructor asked what we would do when we are not feeling motivated.    The answers that the participant gave were: listening to music, circuit training, work out with a partner, work out outdoors, permit yourself to exercise for less time – taking the pressure off, struggle through it, reward yourself after,  and surround yourself with social cues.   When a regular exercise finds that they are not feeling motivated, I would encourage them to ask themselves why as well.

Is it the time that they are going to spend on the workout?

Do they feel guilty for being away from family, or other obligations?

Is it the fear of failure – or they don’t feel like they are up expectations particularly in a class setting?

Are they feeling tired? Sore?  Afraid of an injury?

The number one predictor of physical activity adherence is fun. 

If any of these factors are getting in the way then it can be difficult to allow oneself to actually enjoy the workout.    Working out with a personal trainer in a safe comfortable environment can not only be a more effective workout but can help one to feel more successful and thus more likely to feel motivated to continue.

https://www.verywellmind.com/what-is-motivation-2795378

Wellness

Eat your Way to Better Digestion


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When it comes to digestion, there are so many factors at play. Good digestion is not just about the kind of foods you eat, but when and how you eat, too. These tips and tricks can help you on the path to better digestion and help reduce that post-meal bloating.

Chew, Chew, Chew!

It seems simple, but most people do not chew nearly enough before swallowing. Getting your food into smaller particles before it hits your stomach is essential, but often overlooked. Breaking down your food is the first phase of digestion, if you skip this step it means your stomach needs to work twice as hard. When your food hits your stomach, the presence of saliva also triggers the stomach to produce acid and its own digestive enzymes. The more you chew, the more saliva will be present – therefore reducing gas and bloating.

Change your Eating Habits

Do you have the tendency to eat food at your desk or on the run? This can have a big impact on your digestion. Your brain and digestive system are interconnected, so feeling stressed over a deadline or eating your breakfast in morning traffic is going to add to any digestive upsets. Eating in a relaxed environment, free from distraction, will allow you to be more present with the process. This will help you eat more slowly and mindfully. It also means your body will have a chance to prepare for the food that’s on its way.

Consume Natural Foods

Use a whole food diet over one made up of processed foods. Whole foods contain a higher percentage of fiber, which helps your food digest properly. Plus, eating nutrient dense and nourishing foods will give your digestive tract the support it needs. Process foods may contain toxins that can increase the risk of constipation and/or diarrhea, as well as other unfavorable digestive symptoms. Also consider holistic approach to nutrition which has proven to help with digestion.

Staying Hydrated

Water plays a major role in digesting solid food, as well as nutrient absorption. Dehydration can lead to backing up in your gut causing bloating. It is  really important to consider your timing when drinking water. Try to avoid liquids half an hour before and after meals. You don’t want to dilute stomach acids that work to break down food, otherwise your digestion will suffer.

Healthy Recipes

Checkered Cabbage Salad


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Red (purple) or white (pale green), cabbage is a delicious, crunchy leafy green when prepared right. You can wilt it in a pan, make cabbage rolls with it, and if you want to get fancy even make some sauerkraut! That’s for another post, in this one we’ll be making a checkered cabbage salad!

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Fitness

Dance Workout? Try it today


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Many people think that dance is just for fun and doesn’t really qualify as workout. Dance workout classes are becoming increasingly popular. Classes like Cardio Hip Hop and Zumba provide an amazingly rewarding workout in a fun and relaxed way.

dancing_workout

Let’s take a look at the real health benefits of taking up a dance workout class

ENHANCED MUSCLE ACTIVATION

Dancing is a full-body aerobic workout. As opposed to running or cycling, it doesn’t activate only your leg muscles, but different muscle groups in your body. Depending on the type of dance fitness class you choose, you will do different combinations of high and low-impact movements. Most dance classes require building your core, since it’s the part of your body that almost always works when you dance. Apart from that, the movements require you to alternate between using your legs, glutes or arms more. Whatever group of muscles you focus on in your dance class, the rest of the body is active as well!

MUSCLE TONING

Dance workout is excellent for muscle toning without using weights. It’s especially beneficial for firming and toning your legs, glutes and obliques. Check out different dance workout classes to see which one has the class that would fit your best. For example, some zumba  workouts typically include weights so you can build muscles in your arms, legs and glutes.

WEIGHT REGULATION

Dance workout is found to be as efficient at helping you lose weight as jogging and cycling.When you’re dancing, your heart rate goes up, and is kept at that level for a period of time. During the cardio dance workout, your body burns fat faster and easier. There are very few breaks during a dance fitness session, which is why this type of workout is among the most fat-burning ones.

IMPROVED BALANCE AND COORDINATION

Dancing workouts  requires a lot of different movements while maintaining posture. The more frequently you work out, the better body control your will gain. This is especially beneficial for aging adults who struggle with coordination as they age.

MEMORY BOOST

Apart from instilling grace, dance workouts can also help you age gracefully. The minute you start moving to the beat, the sensory and motor circuits in your brain are activated. Since it’s a new activity where you learn new steps and techniques, you activate your memory to integrate new knowledge with the existing one. All of these activities happen spontaneously when dancing and they do wonders for brain power.