5 Simple Ways Procrastinators Can Improve Their Fitness Levels

Photo credit: Gary Bembridge CC BY 2.0

Staying active is the key to being healthy and living a long life, but being fit takes time and motivation. The single greatest challenge to staying fit and healthy is finding ways to stay motivated to counter your procrastination.

If you struggle with motivation, then a great place to start is to write down your goal, identify your compelling reason WHY you want it, and then reconnect with your compelling reason as often as it takes to keep you motivated and reaching your goals.

We all suffer from procrastination on some level, but there are some action steps you can take today to help you move forward and on the road to better health and fitness.

Fitness

Being physically active can produce long term health benefits. Staying active can help you have stronger muscles and bones, improve mood, boost energy, control weight, manage blood pressure, and stave off cardiovascular and other chronic diseases. Also, when we workout, our body releases a cascade of hormones and chemicals that signal our cells to grow stronger.

The health benefits of a good workout are endless, so what’s stopping you from working out?

Procrastination

Procrastination is the art of putting off tasks you should be doing and replacing them with activities you would rather be doing. The most common reason that people don’t workout is because of procrastination.

“I will do it later” is the hallmark reply. Life is full of distractions and if you let life distract you, then it will.

The best way not to get distracted is to never put off until tomorrow what you can do right now. Here are a few tips to help you on your way to being fit today.

5 Simple Tips

Tip #1: Just do it!

Simple, but effective. The easiest way to do something is just to do it. When you think about doing something, the mind can come up with all kinds of reasons and excuses why you shouldn’t.

Improving your fitness levels is as easy as just getting up and moving around. Once you start to move around, you will start to build up momentum and energy, which will help to motivate you to workout for the long term. The best thing is to go into autopilot mode and just go workout!

Tip #2: Make it fun!

Anything we make hard we eventually stop doing. The trick to keeping active and fit is to have fun with it.

Find an activity you enjoy. With all the different options we have in fitness today, there is absolutely something for everyone. Try dancing to some music, jumping on a trampoline, swimming or simply go for a nature walk with your dog.

Find a physical activity that you enjoy and allow yourself to have fun doing it, that’s all there is to it.

Tip #3: Breathe more!

Most people that procrastinate say that they lack the energy to motivate themselves. Oxygen is a catalyst for creating energy. The more oxygen we have in our blood stream, the more energy we have at the same time.

So, try this… relax and breathe normally, and then slowly start to increase your breathing rate. This technique is called the breath of fire, which is a rhythmic breath with equal emphasis on the inhale and exhale to get your blood moving and give you extra energy for working out.

Tip #4: Find a workout partner!

Staying fit and motivated can be greatly helped by having someone to workout with. A workout partner can make your exercise routine more fun, enjoyable and effective.

The key to picking a good partner is to find someone that is not a procrastinator and someone that works out regularly; they can motivate you to do the same.

Having a friend to workout with is also helpful in keeping you accountable, because it’s much more difficult to skip a workout when someone is waiting for you.

Tip #5: Join a class!

An exercise class is an ideal way to motivate yourself to workout and stay fit. In a class setting you will find like-minded people that are there for one reason…to workout! And meeting these people and interacting with them outside of class can help keep you motivated.

There is no better place to stay motivated and to get fit than a gym or workout class. The right setting can do wonders for procrastination.

Bottom Line

Overthinking workouts is where trouble begins. These tips are simple, but effective. They can help anyone who wants to motivate themselves to be fit and definitely much healthier.

Take the first step and begin to create a consistent exercise routine today! A regular exercise routine is the key to improving your fitness levels and decreasing your procrastination habits at the same time.

Remember, just do it!

Beachbody

5 Daily Habits of Super Fit People

Photo credit: Kafziel [CC-BY-SA-3.0]

Have you ever noticed that some people find it much easier to lead a healthy life and exercise regularly, while others can barely manage to get enough motivation to go for a run once a month. In some cases, certain people will work out every day for a couple of months, only to return to their old sedentary ways and unhealthy eating habits after a certain amount of time.

So, what’s the secret behind being able to exercise and maintain a healthy diet on a regular basis? Here are 5 daily habits of super fit people that will show you what type of mentality is needed for leading a healthy life.

Make It Fun

If exercising feels like something you have to do, then don’t expect to have a lot of motivation to work out in the long run. People who are successful in maintaining a fitness routine always find a way to feel enjoyment and fun when they’re working out and fueling up with nutrient rich foods. Try different activities, such as biking, hiking or a group fitness class, until you find something that peaks your interest.

Learning to cook healthy foods and having friends over to try your meals or exercising with someone close to you is also a great idea, as it will make you look forward to leading a healthy life. Ideally, you should be constantly experimenting and trying new things to stay fit.

Set Short and Long-term Goals

No matter what you’re trying to accomplish, setting goals will definitely keep you motivated and on track. However, when it comes to fitness, it’s best to have both short and long-term goals. Short-term goals will allow you to take baby steps towards attainable goals and help ward off frustration, as well as give you the extra time and energy to achieve those long-term goals, such as completing a fitness challenge or losing a significant amount of weight.

This means that you will feel good about yourself sooner, which will without a doubt help you stay motivated to reach your next goal. However, if you constantly need motivation to keep exercising and eating right, it might be a good idea to re-evaluate your goals.

Keep Expectations Realistic

You’ve started working out and eating healthy, and you’ve kept up this routine for about three weeks. Great. However, you’re not really seeing any significant changes in your appearance. Well, the thing is that you aren’t really supposed to see any major differences yet, and results are also dependent on your fitness goals. Some people exercise for weight loss while others want improved endurance, energy, or to build muscle. Generally, most beginners will start to see results after the first 6 to 8 weeks of exercise.

While finding the motivation to begin your fitness journey is an essential first step, it doesn’t mean that you will instantly reap the benefits. The key is to make exercise a regular, sustainable and integral part of your life.

To stay motivated, you need to keep your expectations realistic. Don’t expect to have a perfect beach body in less than 2 months.  It might even take you 2 years or longer, but the important thing is to stay consistent and focused with your workouts and good nutrition. Permanent healthy lifestyle changes take time, so don’t expect any quick fixes.  If you put in the effort, you will see results.

Eat In Moderation

Just because you’ve started eating healthy doesn’t mean that you need to eliminate treats completely. The all or nothing approach will not last very long, so allow yourself to splurge on rich food every now and then.

Focus on eating a variety of whole foods and cut down on processed foods which offer very little nutritional value. Build your meals around vegetables, lean protein sources, and fruits.  Choose whole grains instead of processed white starch, avoid added sugars, drink plenty of water and avoid trans fats. The key is portion control and moderation. If you starve yourself or constantly deprive yourself of foods you love, no diet will ever work.

Push Yourself

Fit people don’t just hit the gym regularly; they make sure that every workout they do is better than their last. They do this because that’s the only way that they will see real results. Whenever you push yourself past your comfort zone, you will instantly get that feeling of accomplishment as soon as you’re done with the workout, which will also motivate you to continue exercising.

Beachbody

 

10 Ways to Achieve Fitness Success

Exercise and Nutrition for the VegetarianHow many of you struggle to stay consistent with a workout program? Do you tend to throw in the towel within the first 3 months? Well, you’re not alone by any means. Unfortunately, what many people don’t realize is that had they stuck it out a little longer, they would have succeeded. Make exercise a lifelong habit, and choose activities that you enjoy doing. If exercise becomes a chore, then you will lose interest and give up.

Incorporating positive lifestyle changes will require time and patience. There is no quick fix. If you make exercise and eating right a habit, then usually by the 3rd or 4th month you will start to see some light at the end of the tunnel. So, don’t give up! Stick with it, and you will see results!

Here are 10 simple ways to achieve fitness success.

  • Get up and move! Make a decision to engage in a variety of physical activities on a consistent basis that will develop cardiovascular capacity, strength, balance, and flexibility.
  • Rev the engine. Participate in physical activities that involve the large muscle groups of the body, such as biking, swimming, running, skiing and jumping rope, just to name a few.
  • Get stronger. Resistance training is a must for toning, strengthening, and sculpting the body. This is especially important for those trying to lose weight. The more lean muscle you have, the higher your metabolism. You will burn more calories, even when you’re not working out! You should do strength training exercises at least 2 non-consecutive days a week, and a minimum of 20 minutes per session.
  • Get flexible. Always stretch before, during, and after exercise to help improve physical performance, increase joint range of motion, and prevent injury. Remember to move your muscles through their full range of motion on a regular basis.
  • Win the losing game. Strive to keep your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
  • You are what you eat. Make a goal to eat healthy at least 75 to 80 percent of the time. You can easily out-eat any exercise program, so choose quality over quantity. Stick to whole foods whenever possible, and greatly reduce your consumption of processed foods. Sugar is one of the biggest no-no’s, and it’s a major metabolic disruptor. So, begin by staying away from sugar and you’ll make a huge dent in your weight loss efforts and dramatically improve your overall health.
  • Go easy. Try to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t stress out over those things beyond your control. See change as an opportunity, not a threat.
  • Get your Zzzz’s on. Most people need at least 7 to 8 hours of sleep to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body both physically and mentally.
  • Focus on the task at hand. Make time to exercise on a regular basis. Consistency gets results. Focus on the muscles that you are training. Don’t just go through the motions. When you get discouraged, remember your “why” for choosing to live a healthier lifestyle. Are you doing it for your kids? To live a better quality of life? To live long enough to see your grandkids?
  • Persistence and hard work pays off. Commit to sound lifestyle choices and you will achieve your health goals. For example, I will quit smoking or stop eating fast foods. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

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