A TO Z OF MOTIVATIONAL TIPS
WANT to lose weight, get fit or achieve your goals? Follow this alphabetical guide and find the boost you need to succeed.
A… is for apple
An apple a day really does keep the doctor away. One study found eating 75 grams of dried apple every day significantly reduced cholesterol levels and the participants weighed 1.49 kilos less after 12 months.
B… is for Bosu Ball
Work out for a shorter time and get results sooner. A combination of a balance ball and platform, the Bosu ball helps to strengthen and tone your body.
C… is for chance
Too much sitting increases your risk of heart disease by almost 50 per cent. Take the chance to move when you can: meet a friend for a walk instead of a coffee or park the car further away.
D… is for dogs
“Dog owners tend to be twice as healthy as those who don’t have a dog to walk twice a day,” says Professor Steve Selig, director of curriculum at Exercise & Sports Science Australia.
E… is for exercise
“Don’t stick to the same exercise routine week in, week out,” Pete Tansley of Priority 1 Fitness says. “Each week, change the reps or tempo to avoid hitting a plateau.”
F… is for frequency
Add an extra exercise class, or an extra serving of fruit or veg to a meal, for effortless health benefits.
G… is for Green tea
This can help increase metabolic rate and lower the risk of prostate cancer, eye disease, osteoporosis, Alzheimer’s and several other forms of dementia, says a study by the UK’s Newcastle University.
H… is for hugging a tree
Being outdoors can help lift depression and feelings of anxiety as much as counselling or medication. And exercising outdoors means you’re more likely to continue it as part of a regular workout.
I… is for iron
Lack of iron is one of the most common nutritional deficiencies. “Iron helps transport oxygen to the brain for energy and boosts the immune system,” say top dietitians. “Eat lean meat, legumes, leafy greens, iron-fortified cereals and wholegrains.”
J… is for jealousy
Envy of others can prompt you to emulate their success, psychologist Dori Wisniewski says. “As long as you keep it in perspective, it’s a good way to start your plan for achieving what you want to achieve.”
K… is for kick-start
“Set a goal and work out the details of how to achieve it,” celebrity trainer Amelia Burton says. “If you want to go to the gym, book the creche or a training session. If you want to eat healthily, write a menu. When it’s written you’ll be more likely to follow instructions.”
L… is for love
Falling in love is a natural painkiller and makes you more motivated, says a Stanford University School of Medicine study.
M… is for music Listening to music while exercising can enhance your endurance by 15 per cent, say researchers at Brunel University’s School of Sport and Education.
N… is for napping A quick nap is better than a cup of coffee at helping you stay alert. Just 20 minutes of shut-eye is all you need, say researchers at the UK’s Loughborough University.
O… is for Om
A study at the University of California found Buddhist meditation helps increase attention span.
P… is for promise
“Promise yourself you’ll work out for five minutes,” Burton says. “Put your shoes on and get moving.” After five minutes, promise to go for two more and watch your time grow.
Q… is for question “Ask yourself, ‘What do I want to achieve today?’” says Fiona Cosgrove of Wellness Coaching Australia and The Golden Door Health Retreat. “Setting a daily goal, even if it’s simply ensuring you have 10 minutes in the sunshine drinking tea and reading the paper, means you’ll be more likely to achieve it.”
R… is for rewards
Increase your level of dopamine – the brain’s chemical reward system – with a massage. “You’ll feel much more optimistic and motivated after treating yourself,” Allan Mourad, a myotherapist at The Wellness Club, says.
S… is for smile
Bored? Think of somewhere you’d rather be and crack a smile. Researchers at Michigan State University have found those who smile as a result of cultivating positive thoughts improve their mood.
T… is for time
Get moving at 5.30pm. Research by the University of Liverpool shows this is when our coordination, stamina, body temperature and adrenaline are at their peak, so we have a burst of energy.
U… is for understanding
Ask yourself: what do I need for me today? “When you know what makes you happy and motivated – whether it’s reaching a goal, spending time with friends or exercise – you’ll be able to plan your day easily and be more likely to make that appointment with yourself,” Cosgrove says.
V… is for volunteering
Helping those who are less fortunate will make you feel happier about yourself, help you live longer and make you more inclined to achieve your personal goals.
W… is for weigh-ins
Those who self-monitor their weight when on a diet – through regular weigh-ins, and keeping a food and exercise diary – are more likely to stick to their regimen.
X… is for x-rated Leptin,
A hormone produced by fat tissue, influences your sexual drive. It’s found in fish, so eat it at least three times a week for a boost in the bedroom.
Y… is for yummy
You can also release leptin by feasting on the foods you love.
Z… is for zzz
“Getting enough sleep will help to regulate your hormones which control stress, weight and even hunger,” Dr Ronald McCoy, of the Royal Australian College of General Practitioners, says. Aim for eight hours a night.
I hope you found this useful. Lot’s of good tips on there. If you would like to discuss this in more detail or you have any fitness related question please get in touch with me.
Personal Trainer, Stockport