5 Tips To Help You Stay Motivated

In the end of December it was “Ready to start in the New Year!”

In the beginning of January it was “Let’s go!!”

Now. Mid to late February, for some, its “I’m not motivated.” “This isn’t working”

And now we are into March….

So, what happened?

A couple of thing Ron:

For some, winter happened. Getting out of your house to go to the gym in the middle of winter just isn’t fun.

For some, expectations were too high. Losing 20 pounds in 3 weeks just isn’t always possible to do (healthily).

And for some, motivation fades.

Lost the gym motivation.

One bad meal deters you.

It constantly snowing frustrates you and your running goals.

Goals not happening as quickly as you want frustrates you…

You could of felt one of these. You could of felt all of these.

And I want to help you get back on track.

5 Easy Ways To Stay/Get Motivated

1. Set smaller goals

A lot of times the BIG goal seems so far away that the day to day, chipping away, can seem like the end goal will never happen…

Breaking down that big goal into smaller goals will help you stay on track.

Lose 50lbs in a year? Break that down into months and weeks. Set a goal for number of workouts each week. Set a goal for number of home cooked meals each week. Include small fitness goals too. Number of pull-ups. Weight on your back squat.

Include as many micro goals as you can to keep you going.

2. Set a, no matter what, schedule to workout

Even if you’re helping to rule the galaxy…

Life gets busy. And a busy schedule can easily drain your motivation towards your goals.

I like to set a No Matter What time to workout. Mine currently is 5pm. I have that time blocked out for my workouts. If I workout earlier in the day, that’s a bonus.

This takes time to figure out. Do you make your time later? Or do you make it as early as possible? Figure out what works best for you and stick to it.

3. Track everything

This goes with the set small goals suggestion. But, yes, track everything. I’m very into tracking food intake for weight related goals. Every meal. Every snack. Water too.

But also track your sleep. How many hours do you average?

Track your workouts? Are you progressing week to week? Getting faster? Getting stronger?

Track it all!

4. Get social.

The right friend group, whether real life or social media, can definitely help you stay motivated.

When you can get 2-3 others that are looking to stay on track with their own goals, it’ll help you stay motivated to get to yours.

This can be having a weekly lunch/dinner together. Having a consistent gym partner. Or even a group chat, with everyone checking in, and letting everyone else know what’s going on.

5. Do it anyway.

Last is pretty simple.

Even when you’re not motivated. Even when you don’t feel like it… do it anyway.

No one has ever regretted a workout. Or regretted eating that healthy meal.

Build the habit. Have the discipline to stick to it anyway.

You have to remember, motivation will always come in waves. Some days/weeks you’re all in, some you aren’t. But the goal will always be there. Waiting for you to get to it.

So… get to it.

5 Tips For Working Out Outside

I LOVE being outside. LOVE! I feel better. I move better. And that’s not by coincidence.

Here’s some amazing benefits of getting outdoors as much as you can.

And I love working out outside. It just has a different feel, for me, versus being in a gym (or even working out at home).

I get asked for tips, especially now in the winter time, for working out/running outside. I think these tips can apply for any season or temperature.

1. WARMUP BEFORE GOING OUT

You want to get your heart rate up a bit. Get a little bit of a sweat in. Get your body loose and ready to go. All before you step outside.

This only applies if you’re going directly from your home to outside. If you’re driving to a location, then do these things there. But warm up is important.

2. Dress For The End

You workout clothes is super important for being outside. But the tip is, to dress for how you’ll feel in the middle to end of your workout, not the beginning.

In winter, you don’t want scarfs, gloves, a coat, and now you’re completely overdressed in the middle of your run.

This one takes trial and error to figure out.

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3. Stay Hydrated

There is nothing worse than being in the middle of a workout, and cramping up. Being hydrated in the summer makes more sense to most, but during the colder months, it’s just as important, and you may not even realize it till it’s too late.

Fluids before, during, and after your outdoor workout.

4. All you need is water.

Goes with the last tip. But, for most outdoor workouts/runs, water will work just fine.

Now, if you’re doing longer (hour +) endurance type workouts, then aim for something more. A Gatorade/Powerade, or something similar, can help out here.

5. DON’T OVER COMPLICATE THINGS

You want to make your workouts as convenient as possible. It’s a simple hack to keep you doing it.

If it’s easier to just step outside and go run, jump rope, ride your bike… do that.

Don’t always aim for the long drive to the beautiful scenery just to workout. It’s nice occasionally, but it can lead to an obstacle when the weather isn’t as nice.

This are the 5 tips I have. If you are a frequent outdoor workouter (did I make that up?), let me know a tip you use.

Top 10 Whole Food Plant Based Protein

We previously did a post on 5 plant based foods that were high in protein.

This time around, I put together a list of Plant Based Whole Foods that are highest in protein.

Why protein is important?

Is important for healthy bodily functions. It helps with digestion, blood clotting, hormone production, bone health, muscle growth, and much more!

Let’s go over 10 of the highest, plant based, whole food options for protein.

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*Based on 100g (3.5oz) servings

*These food sources may also contain of macronutrients (carbs & fat)

1. Pumpkin Seeds – About 32g of Protein

2. Peanuts Butter – About 25g of Protein

3. Hemp Seed- About 23g of Protein

4. Almonds – About 22g of Protein

5. Pistachio Nuts- About 21g of Protein

6. Flaxseed- About 19g of Protein

7. Tofu- About 17g of Protein

8. Oats – About 16g of Protein

9. Chia Seeds- About 16g of Protein

10. Cashew Nuts – About 15g of Protein