my-own-motivation
Motivation
What inspires me to try to be a better person.
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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”
- Dr. Seuss, Oh, The Places You’ll Go!
(via the-book-diaries)
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Day 1: please keep in mind the nutrition is off (I’m working on getting better of tracking my food)
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Day 1
Well yesterday was day one and I definitely slacked on keeping my tumblr updated, but I ate good and I hit all of my exercise goals on my Activity app, although I didn’t do the exercises I intended to. I feel like once I get home all of my motivation goes out the window, any suggestions to help? I did pretty good with eating how often I wanted to, and sticking to the portions I only skipped 1 meal and 1 snack, and I did pretty good on cutting down on sugar (however I did have the 0 calorie monster).
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Start the year with goals
Start the week with a plan. Start the day with drive.
https://www.gymaholic.co
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“The way to get started is to quit talking and begin doing.“”
—
Walt Disney
The only way you can achieve your dreams is by working hard
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Exercises
Wednesday & Saturday -
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Hill Climber (45 minutes)
Settings: Choose a “Hill” program that gradually increases resistance and incline height over two to five minutes, and then provides a rest period. Most machines will offer four to six hill repeats per workout.
• After your warm-up (three to five minutes), do the first hill and note the total time. For the other intervals, divide the hills in half and do the following:
* For the first half of the hill, keep your hands on the middle of the swinging arm handle, which targets the lower back muscles (it mimics rowing).
* In the second half, grab the top of the handles and really put forth effort in your pushing and pulling. Your effort level should be up to eight by the end of the interval. If you’re having a tough time towards the end, lean forward and press down hard to get up over the hill
• Continue up the hills until you reach about 40 minutes of total exercise time. Cool down for five minutes.
-livestrong.com
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Thursday & Sunday -
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Beginner Stretches Yoga - 15 minutes
Beginner Flexibility Yoga - 15 minutes
-Yoga Studio App
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Friday & Monday -
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The Ladder (60 minutes)
Setting: Manual. You’ll increase your intensity by adjusting the ramp and resistance.
• Warm-up for five min easy with your hands swinging free. You’ll then perform three 15-minute intervals. During those intervals, you’ll increase the intensity every five minutes by doing the following:
* First five minutes: low ramp, low resistance (effort level five to six)
* Second five minutes: medium ramp, medium resistance (effort level six to seven)
* Last five minutes: high ramp, high resistance (effort seven to eight)
• After completing the first 15-minute interval, stride easy for two minutes, then get off the machine and do 25 body-weight squats.
• Get back on and perform the second interval (same structure as above). Then stride easy for two minutes, get off the elliptical and complete 25 body-weight lunges.
• Return to the machine and do the third interval.
• Cool down with five minutes of easy strides, letting your arms swing free. If you have any energy left, knock out 25 more body-weight squats when you get off the machine.
-livestrong.com
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Tuesday -
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Rest Day
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The Plan
Diet
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Eat smaller meals and snacks more often (every 2-4 hours)
Take your time eating (smaller bites and chew longer, makes it easier for your body to digest and break down foods)
No food and hour and a half before bed time (last thing you eat should be a food with slow digestibility)
Cheat day Friday (do not go crazy with it, small portions, only 1 or 2 cheat foods)
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Exercise
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Wednesday, Saturday - High Intensity Interval Training (HIIT)
Thursday, Sunday - Yoga
Friday, Monday - Resistance Training
Tuesday -Rest Day
Stand More
Focus on moving more and moving faster
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Please if you have any suggestions or think I am doing something that might potentially be harmful to myself let me know, I’m just finding things on the internet that seem doable for me and seem like they are from legitimate sources.
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