Basic Exercise Tools You Need While Quarantined

Since I did not hear the quarantine news immediately, I had no choice but to stay alone in my apartment. I could have booked a flight to my home state—Minnesota—but I was unsure if I was coronavirus-free, so I was merely self-isolated for everyone’s sake.

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During my isolation, I missed plenty of things, such as my work, colleagues, parents, and restaurants. What I missed the most, though, was the gym that I went to five out of seven times a week. I became friends with the instructors and other gym rats there, so it felt odd not to see them for a while. Of course, I worried about gaining too much weight since I could not even go for a run at the park.

Nonetheless, it was a short-lived worrying phase because I found out that I only needed three exercise tools at home. Allow me to share them below.

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Yoga Mat

The first must-have tool is a yoga mat.

Hear me out on this, okay? A lot of people think that yoga is a fad and ineffective or an absolute waste of time. I do not support that opinion, but I am not writing this to try to change your mind. We live in the land of the free, so you can believe whatever you want to believe. Despite that, you need to realize that a yoga mat can have multiple purposes.

When I stretch, for instance, I place a yoga mat between my body and the cold floor. It is also useful for bodyweight exercises or Pilates, as it will not easily slip under your feet. Best of all, it takes up less than three feet of floor space, so the mat can be used even in tiny apartments.

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Dumbbells

Dumbbells do not need to be found in gyms alone. It is unnecessary to become a fitness instructor or anything to buy them. Otherwise, they won’t be available in marketplaces like Amazon and Walmart.

Investing in dumbbells is a smart choice if you wish to stay fit while quarantining because you can use them as alternatives for exercises that used to require other equipment. Say, do you miss the lat pull-down or cable machine? Get two dumbbells of equal weights—close to the weights you pull at the gym—and mimic the way you utilize either. Trust me; you will get the muscle burn that you are looking for by doing so.

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Resistance Bands

Resistance bands are those colorful straps that typically come in a set of four or five. Once you receive them, they look more like stretchy latex belts than anything. However, looks can always be deceiving, considering they vary in resistance levels, and each can make you think that spending a day in the gym may be easier than using them.

The first time I tried resistance bands, it was for a bodyweight routine that I had been doing for a week. I didn’t feel challenged by it, and so a friend recommended the bands she was using, which was killing her quads, glutes, abs, and everything else. As overconfident as I was, I placed the extra-heavy one around my thighs before doing squats, and I ended up being unable to open my legs.

It felt like trying to push massive dumbbells with my thighs! I quickly learned my lesson, started with the least resistant band and worked my way up there. Now, I get to use the resistance bands for any home exercise I can think of.

 

The best thing about having these basic exercise tools at home is that you will not need to go out to workout. Order them at once and stay in shape while being safe. Good luck!

 

Physical Benefits Of Running The Marathon

 

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The Dallas Marathon, the host of the 2019 Marathon Event, succeeded in advertising health and physical fitness by organizing a series of running activities. The non-profit organization has been hosting 5-person marathon relays, 50K ultra-marathons, kids’ races, half marathons, and mile races for the past few years. Participants of the yearly marathon are lucky to see the city’s most colorful neighborhoods, great restaurants, and famous Dallas tourist spots. Spectators fill the Dallas streets a few hours before the BMW Dallas Marathon Day begins. The event has become one of the most important highlights of the year.

Below are some of the physical benefits of running the marathon.

It improves physical and mental health. Running regularly keeps the heart strong and increases one’s aerobic capacity. It also improves blood pressure and reduces cholesterol levels. The immune system is boosted as overall body strength is also increased. Additionally, long runs force the body to build strength on the fast-twitch muscle fibers, which are responsible for combatting body fatigue.

It tones the thighs and legs. The typical goal of marathon runners is to lose weight, but in reality that isn’t always the result. And although weight loss is not visible, the toned thighs and legs are quite apparent – a sign of fat loss and more lean muscle mass.

                                                      Source: needpix.com

Sleep gets better. If you ask any marathoner, no one will say that it’s not exhausting. It is very energy depleting and the body will soon crave sleep earlier than your usual bedtime. Sleep is longer and better.

You’ll be in great shape. Marathon is a challenging feat and it breaks even the most physically fit athlete. So if the athlete is determined to be the best runner, he will train for it rough and hard so he won’t break. It takes a lot of sweat and muscle to reach the finish line in one piece.

You can eat a little more without feeling guilty. Long runs eat up a lot of calories, so it’s fine to indulge in a cup of ice cream after training. Perhaps you want some yummy burgers after a competition. Maybe you can get a bite of a double-decker, but only because you worked hard for it. It’s true what they say – burgers CAN be guilt-free!

 

 

Why You Need A Treadmill During Lockdown

My interest in running developed a few years ago when I watched the Olympic Games. All the runners seemed very determined to win the gold medal, although their exhaustion was also visible. As I watched the winners cross the finish line and shed happy tears, I could not help but feel encouraged to try running.

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In the beginning, I used to jog around the block with my dog. It made me notice the little details in the neighborhood that I had never seen while walking or driving. When I felt like my body could handle more, I decided to run at the park for an hour or so almost daily. Even now that it is already 2020, that’s what I have been doing. That is until my state has been locked down due to the coronavirus outbreak.

I am not the most sentimental or outgoing person in the world, but running is a significant part of my life. I have always thought that such a natural sport will never get hindered by anything. Unfortunately, the pandemic proves me wrong.

My mood only got better when I decided to buy a treadmill. It was the last thing I wanted to spend on in the past, considering I was allowed to go to the park before the coronavirus outbreak. At the time of writing this blog, however, there is still no concrete decision as to when the lockdown will end.

Here’s why you probably need a treadmill, too.

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You May Feel Tempted To Run Outdoors

The first reason why you should have a treadmill at home is that you must avoid the temptation to run outdoors. After doing it for years, I understand how enticing it may be to sneak out. It does not help to see some neighbors doing it and breaking the quarantine orders, either. Despite that, you should know better than to follow their lead.

Keep in mind that the only time you can be in public is when you need to get food or medical supplies. You should never be out there for any leisure activity. The more you use the treadmill, though, the more you may forget your desire to run at the park.

You Need To Exercise

A treadmill is a must-have during a lockdown because you need to exercise despite the stay-at-home orders from the government. The latter can never be used as an excuse to stay away from your fitness program. Your work or social life may have been set aside, but your body needs to be in the best condition. That is the only way for you to survive during this pandemic.

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Exercising is also essential because of the vast amount of unhealthy foods that you may be eating. I know a lot of people who continue to order meals from restaurants instead of making them at home. They claim that it is their way of helping businesses thrive, and that may be true. But no matter how much the restaurant owners advertise the healthiness of their products, staying on the couch day and night can push your body to transform sugars into fats soon.

You Can Save Money

Since a treadmill can ideally encourage you to stay in shape while locked down, you will be able to additional expenses afterward. I am talking about buying new clothes and better healthcare insurance, which you may need if you become obese. It is against the law to ditch wearing clothes just because they no longer fit you. At the same time, when you deal with this condition, it will not take long before other complications appear.

Final Thoughts

If I am honest, I have no idea if my treadmill will still be useful after the lockdown. I love outdoors so much; I will look for any excuse to be out there whenever I can. Despite that, a treadmill is a highly substantial investment right now, mainly if your lack of exercise affects your sanity.

Physical Benefits Of Running The Marathon

Source: upload.wikimedia.org

The Dallas Marathon, host of the 2019 Marathon Event, succeeded in advertising health and physical fitness by organizing a series of running activities. The non-profit organization has been hosting 5-person marathon relays, 50K ultra marathons, kids’ races, half marathons, and mile races for the past few years. Participants of the yearly marathon are lucky to see the city’s most colorful neighborhoods, great restaurants, and famous Dallas tourist spots. Spectators fill the Dallas streets a few hours before the BMW Dallas Marathon Day begins. The event has become one of the most important highlights of the year. 

 

Below are some of the physical benefits of running the marathon. 

 

It improves physical and mental health. Running regularly keeps the heart strong and increases one’s aerobic capacity. It also improves blood pressure and reduces cholesterol levels. Immune system is boosted as overall body strength is also increased. Additionally, long runs force the body to build strength on the fast-twitch muscle fibers, which are responsible for combatting body fatigue. 

 

It tones the thighs and legs. The typical goal of marathon runners is to lose weight, but in reality that isn’t always the result. And although weight loss is not visible, the toned thighs and legs are quite apparent – a sign of fat loss and more lean muscle mass. 

 

Sleep gets better. If you ask any marathoner, no one will say that it’s not exhausting. It is very energy depleting and the body will soon crave for sleep earlier than your usual bedtime. Sleep is longer and better. 

 

You’ll be in great shape. Marathon is a challenging feat and it breaks even the most physically fit athlete. So if the athlete is determined to be the best runner, he will train for it rough and hard so he won’t break. It takes a lot of sweat and muscle to reach the finish line in one piece. 

Source: needpix.com

You can eat a little more without feeling guilty. Long runs eat up a lot of calories, so it’s fine to indulge in a cup of ice cream after training. Perhaps you want some yummy burgers after a competition. Maybe you can get a bite of double decker, but only because you worked hard for it. It’s true what they say – burgers CAN be guilt-free!

Tips In Finding Your Fitness Buddy

One of the challenges about getting fit is that you can quickly get de-motivated, especially when you are not meeting your goals. As such, it can be easy on your part to think about giving up or not moving forward with your fitness plans. When this happens, it will be a lot difficult for you to get back in shape or take good care of your body. Fortunately, there are tons of methods or ways on how you can combat this issue. One of the things that you can do is to search for the perfect fitness buddy.

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All you need to do is to look for a person who has the same fitness goals and aspirations that you do. Take note that choosing this individual is not as easy as it seems. There are some tips that you must remember to ensure that you will not make a wrong choice. In this article, we are going to give you some techniques on how to make this happen. Check the list below:

 

Go To The Gym

 

One of the effective methods to use in looking for a fitness buddy is to go to the gym. Get to know the other people who are also trying to do their best for their body. If you think that you get along well with someone when it comes to some exercise ideas, then that person can be the ideal buddy for you. However, if you do not have anyone to talk to at the gym, never make the mistake of forcing an interaction with each other. Nothing is worse than being with a fitness buddy who is not as interested as you in helping each other.

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Call An Old Friend

 

Do you know someone from your old college school or previous work that is also into getting fit? Do not be discouraged from getting in touch with this person. Once you notice that she is also into a healthy lifestyle just like you do, make sure to connect with her immediately. However, it is best to keep everything professional and cool during your first meeting. Take note that this idea is recommended only if you have a deep or close relationship with the said person. Even if she is someone from your old life, you must still be pretty close to make the fitness buddy arrangement work.

 

Use Technology

 

One of the things that you must also take advantage of is the availability of the Internet. As much as possible, use the Internet to check out some persons who are searching for a fitness buddy just like yourself. For example, you can check some forum sites wherein you can see the list of people who want to workout with someone. The best thing about doing this is that you can filter the list and choose those who are located within your vicinity. Aside from this, you can also use your social media accounts to get in touch with some people. Check your news feed regularly and see who among your existing friends on Facebook are also interested in getting a fitness buddy.

 

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Exercise Tips For Beginners

Deciding to get back in shape and follow a healthy lifestyle is probably one of the best things that you have done. Keep in mind that the more you work out or exercise, the better it is for your physical and mental health. However, there are some things that you must always remember if you are doing it for the first time. Take note that some physical activities can be strenuous, which is why you have to prepare yourself for it. In this article, we are going to provide you with a list of tips and tricks to remember if you want to have a healthier life.

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Consult With A Doctor

 

The first or initial thing that you must always do is to get in touch with a medical doctor. Make sure that you are aware of what you are doing before engaging in any gym exercise or even home yoga activities. Do not make the mistake of stressing your body out through exercise. As much as possible, talk to a health professional before you start. The purpose of this is so that you can be aware of any medical implications once you follow a healthy lifestyle. Are you mentally prepared for it? Can your body handle the physical activities? These are some of the inquiries or questions to ask your physician.

 

Set Realistic And Achievable Goals

 

What are the reasons why you want to invest your time and effort into exercising? The answers to this question will help you to stay focused and inspired in your quest to success. Take note that you must always be realistic when it comes to setting your goals and objectives. Do not force yourself into stressing itself out just so you can get fit. Otherwise, you will only end up getting disappointed. The best thing to do is to know your limits before you set up a plan. At the same time, do not forget to add a timeline to your goal so that you can achieve it as soon as possible.

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Develop A Habit

 

For a beginner in exercise, the number one thing that you should do is to develop a healthy habit. Whether you like it or not, the reality is that you can easily get demotivated with exercise. It can be exhausting, especially if you also have a hectic schedule at the office or your family life. Because of this, the smartest step to follow is to develop a habit. Exercise at the same time daily, until it becomes part of your routine. According to research, it takes at least twenty-one days of continuous practice before an activity becomes a habit. What is vital or essential at this point is that you know how to train your mind to be active at a particular time of the day. Keep on doing it until it becomes a big part of your system.

 

Getting fit is not easy, which is why you must exert efforts into making it happen. Enjoy exercising, and everything will become a breeze for you!

 

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Why You Need To Sign Up For Fun Run Events

Have you seen event sign-ups for an upcoming fun run activity? Do you always wonder if such is worthy of your attention and time? Are you interested in getting fit through these fun run events? If you answer yes to these questions, then make sure to keep reading until the end of this post. For today’s article, we are going to direct your focus into the top reasons why you need to sign up for fun run event as soon as possible. Our goal is to encourage everyone to achieve their fitness goals while being an active member of the running community.

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Below are the top reasons why you should signify your interest to join a fun run event as soon as possible:

 

Help A Cause

 

Are you aware that most fun run activities are organized for various causes? Some charitable organizations plan and arrange such events to drive funds to help a particular sector in a community. This is the explanation of why you can see several events that are designed to raise funds for victims of calamities abused children and abandoned kids. As such, when you participate in a fun run event, you are not only giving yourself a chance to stay fit. At the same time, you are also able to reach out or help someone.

 

Keep Yourself On The Right Track

 

Going to the gym or performing home exercises can get boring, especially if you have been doing it for a long time already. Because of this, you may need to find some ways on how you can spice things up. One of the options available for you is to sign up for a fun run event. Ditch going to the gym for a day and instead, participate in a running activity that you like. It is an excellent way to stay outdoors and achieve your goals while having fun.

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Meet New Fitness Buddies

 

If you are looking for someone to work out with, then joining a fun run event can be a good idea for you. The best thing about this kind of activity is that it allows you to connect with people who have the same or similar goals and aspirations as you do. Those who continuously join fun run events are mostly physically fit individuals. As such, the more you attend these activities, the higher chance you have into meeting a fitness buddy. In fact, you can even develop a community of people who love exercising and building connections with each other.

 

Conclusion

 

Joining a fun run event is probably one of the best things that you will do in your life. Make sure that you try it as soon as possible. It is also a great idea if you can sign up with a friend or a family member. Do not be afraid to encourage someone close to you to try to get fit through joining fun run activities. You are helping that person change his life one run at a time.

 

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A Guideline For New Runners

Have you recently decided to start running so that you can achieve your ultimate goals and objectives? Are you excited to do it with a friend or someone close to you? Do you know some of the essential tips or techniques to remember for first-time runners? If you answered yes to all these, then this article is what you need to read right now. For today’s content, we are going to share some guidelines to observe if you are still new to running.

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Before anything else, we want to mention that you must follow some rules when it comes to investing your time in running. Remind yourself that this kind of exercise can be strenuous to your body. As such, you must do the right things so that you will not end up experiencing too much stress or issues, particularly concerning your physical and mental health. Here is the guide for new runners like you:

 

Wear The Right Attire

 

When you exercise through running, the first step that you must do is to prepare your wardrobe. As much as possible, collect the proper sports attire to wear for your morning or evening runs. Keep in mind that what you choose to wear can be crucial when it comes to your protection and safety. For example, not wearing the right shoes can be dangerous to yourself. There is a high possibility that you may get injured if you fail to wear the proper footwear for running.

 

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Keep Yourself Hydrated

 

Since you have already decided to get fit and follow a healthier lifestyle, make sure that you incorporate some healthy choices to it. One of the things that you must do is to fill yourself up with the right amount of glasses of water a day. Make sure that you enjoy drinking lots of water a day, especially when you are running. It is crucial on your part to stay hydrated so that you can sustain your interest in running. Take note that you may get weak easily if you do not follow this important reminder.

 

Choose The Perfect Playlist

 

Running can be fun and exciting, as long as you know the right things to do. Make sure that you plan your running activities daily. One of the things that you must never forget is to choose the perfect playlist for a given day. Select upbeat songs that can encourage you to keep on running. Remember that choosing the playlist can be an integral part of your healthy lifestyle routine. Failure to select the right playlist can have adverse effects on your part. If you do not know how to select the right songs, do not worry because you can always check recommendations from fellow runners. When you run, be sure that you have your earphones on as you listen to the best songs for running.

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Being a first-time runner can be challenging, but it can also be exciting, as long as you are aware of the proper rules to follow. Make sure to familiarize yourself with the guidelines above.

 

Therapist: What To Do When You Want To Stop Exercising

Getting fit and achieving a healthy lifestyle are two of the things that you must never forget to accomplish, no matter how busy you are. Take note that there is never a good excuse for not taking good care of your body. If you talk to your medical doctor, he will tell you that exercising can help you avoid illnesses or sicknesses. At the same time, your counselor or therapist will also inform you that being physically active can help you achieve mental wellness. All these only prove that exercise plays an essential role in any person’s life.

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However, we all know that getting fit is not as easy as it sounds. Several challenges come with it, which is why you need to make an effort into convincing yourself to go to the gym or do home exercises. At the same time, your work or business may be too demanding to the point that you can no longer have time for your fitness goals. Do not fret because we are going to share some of the top strategies that you need to keep in mind to handle all these issues. Keep in mind that there are tons of ways on how you can keep yourself motivated whenever you want to stop exercising.

 

Below are the significant tips and tricks to remember:

 

Find A Fitness Buddy

 

Do you think that you have already lost interest in exercising or going to the gym? Are you always tired whenever you think of physical activities? If you answered yes to these, do not worry because what you are feeling is only reasonable. Sometimes, people who constantly exercise can get too burned out. Because of this, it is crucial to have a fitness buddy who can motivate you to keep going during challenging times. Find an individual or a person whom you can relate to easily and accomplish your fitness plans together. The other person must be as interested as you in performing the daily or weekly exercises. That way, it will be a lot easier for you to feel inspired by him.

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Track Your Progress

 

Have you been exercising in the past few months? Have you noticed some positive changes in your body? Consider yourself lucky if you answered yes to the foregoing questions. It means that your efforts in being physically active have finally paid off. It is time to reap or enjoy the benefits of all the hard work that you have done in the past. However, just because you already accomplished your goals does not mean that you can already stop taking good care of your body. Remember that the process of dieting and exercising must become a consistent part of your lifestyle. At times when you want to quit, all you have to do is to remember your progress. Take note that you have come far enough and now is not the best time to stop.

 

Get Inspiration From Others

 

Do you know someone who enjoys living a healthy lifestyle? Make sure that you make that person a big part of your life. The more you connect with this individual, the more inspired you will become to accomplish your own fitness goals. This person may be a close friend, a work colleague, or a family member. You do not need to exercise with him to get motivated at all times. What truly matters is that you understand what he does and why he does it. Learn from this person so that you will also experience your own success in your fitness journey. Whenever you are too exhausted to follow a healthy lifestyle, let this individual push you to keep going.

 

Rest For A While

 

Getting too tired or drained for your workout activities is only normal, especially if you have recently started your fitness journey. At the same time, you may also feel burnt out if you exercise too much. As such, it is crucial on your part to know when is the best time to rest for a little while. Do not let anything or anyone disturb your peace of mind. If you feel that you are already exhausted in going to the gym, doing your morning runs, or engaging in physical activities, do not be ashamed to take a rest. Sometimes, you have to enjoy a long week off from the gym or your fitness routine to recharge.

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Do not be afraid to admit that there are times when you can get weak. What matters is that you continue to get up, no matter what happens.

How To Stick To Your Diet Promises According To Psychologists

Whether we want to lose that Thanksgiving and Christmas weight or gain more for that perfect body shape, sticking to the plan is the hardest to do. One minute, you are full of passion and excitement to start exercising and dieting. The next day, all the energy has dropped, and you’re back to your status quo. We have all been there, folks. Every psychologist, however, does not leave us without any advice and tips for this.

Get ready to bring back that energy and enthusiasm you had at the start of planning. Take note of these most effective ways to stay on track:

Make A Checklist

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It is the most simple of the things that you should have first done at the thought of going back in shape. Take a notebook and a pen and start jotting down what you need to do.

Start listing down your main goal. Below that, break that main goal into small and doable ones that you can guarantee either weekly or monthly. On another page, list every little thing that you should do to achieve those smaller and manageable goals.

Make a daily or weekly checklist out of that scratch or outline. Most people feel good about having something to mark, cross out or check at the end of the day as an indication of having accomplished something. In the long run, this will help you stick with your plans.

Take It Step-By-Step

Don’t feel envy to those fitness enthusiasts who do more than you can right now. Remember that you are just starting. Start with something light or small. Don’t push yourself to do something you are not accustomed to yet. This practice might even harm your body and eventually mess up with your primary goals.

Don’t force yourself to eat very little or completely nothing at all. Don’t punish yourself just because you binge ate last night or missed a day of exercising. These are only small mistakes if you are going to stick with your plan religiously anyway.

Educate Yourself Of The Immediate Benefits

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True enough, the progress may not even be evident at the first onset to execute our plans. Note that neither of these goals is achievable overnight. We know that it is sometimes hard to convince ourselves to push through if our eyes cannot see any significant difference at a considerable amount of time.

As a remedy to this problem, it is best to know the immediate benefits brought about by diet and exercise. Let’s focus on those benefits for a while so we will continue to find the daily motivation to what we do. It’s all about the mindset if you are going to look at it.

Schedule Them All

Part of the planning is the scheduling of these diet and exercise plans. You may also schedule when cheat day will be and list all your possible healthy recoveries from that.

Take note of every exercise that you WILL do. List down all the food that you will and will not eat at some specific dates. It will also help you in tracking your progress.

Those Exercise Clothes May Do Wonders

Make it a habit to change from your work clothes to workout outfit after these official or school duties. It may create a mindset that you are indeed ready to do some exercise at the very moment. Plus, it is a motivating practice in itself. Imagine throwing those fitting exercise clothes on and sweating on it like a genuine fitness enthusiast.

Look Or Ask For Support

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Find a buddy or a family member who shares the same workout and diet goals as you. He or she can act like a coach on times that you are feeling lazy to push further. This workout buddy will make your journey more exciting, making you stick more with your plan. Both of you may also plan rewards as soon as you finish your little or weekly goals.

Another tip, you may post these plan and workout pictures on social media, so you will find out how people are cheering for you. That itself is motivation and creates an obligation for you to reach your goal because people know it and expect of you already.

The key, aside from making each step doable, manageable, and accessible, is the proper mindset that you should have. As soon as you feel that the enthusiasm and commitment levels seem to drop, go back to the reasons why you started at all and follow the above tips this time.