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How to keep motivated and healthy! Guest blog by Coach Meghan Kennihan

March 06, 2016 Yael Greenberg

By Meghan Kennihan

Here are a few tips to keep you motivated and healthy!

  • Get Paid! : Money is the ultimate motivator. The best way to sustain motivation is immediate gratification. Put a dollar in a jar every time you workout for more than 30 minutes.  Use the money at the end of the month to reward yourself with a night on the town, massage, or spa treatment.
  • Get Help! : Enlist the help of a personal trainer. Not only will they be able to show you the best exercises for you but they also will teach you proper technique to avoid injury and hold you accountable for your goals.
  • Get Happy! : Exercise has a wonderful ability to flood your body and brain with “happy” endorphins but you will counteract this benefit if you are dreading every step. Choose a workout you enjoy. There are so many ways to exercise. If you don’t like running take a cycling class or kickboxing class. If you like to be solo jump on the elliptical machine or stairclimber. The more enjoyable it is, the more likely you’ll be to stick with it.
  • Get Real! : Set realistic goals and write them down. Don’t just say “I resolve to lose 20 lbs” or “I will go to the gym more often”. Make your goals specific. Write down a series of smaller goals leading up to the “big one”. Set a time table to accomplish them (i.e. “I will go to the gym 3 days a week to do 30 minutes of cardiovascular exercise”). Writing your goals down lets you monitor your improvements and is a good review when your motivation is waning.
  • Get Social!: Make an appointment to meet up with a friend or neighbor to exercise. If you have someone relying on you to go to the gym or go for a run you’ll be less likely to cancel. Also, if you like to bike, run, or swim, join a club. The social component makes it fun and the group will provide accountability. You are already one step in the right direction with the #CrunchChallenge
  • Get Techy!: There are so many tools to help you achieve your fitness goals. Heart rate monitors, pedometers, calorie trackers etc. make exercise more exciting because you can see the results of your efforts. For example, make a goal of 10,000+ steps a day and your pedometer will tell you if you have been negligent
  • Get Rest! : You have to allow your muscles to rest and rebuild. Exercising hard everyday is just as detrimental as not exercising at all. One of the biggest reasons people stop exercising is because they go out too fast and push too hard and get injured. Listen to your body and if you are having an off-day, take it easy and rest.
  • Get Loud! : Make a workout playlist with your favorite upbeat songs. Studies have found that men and women who do their workouts to music, workout longer and at a higher intensity than those who workout in silence. Music helps the person working out not to concentrate on the discomforts of the exercises, thus allowing them to exert more or try new things in the working out process.
  • Get Variety!: Cross-training is the key to staying injury free and keeping your body continuously challenged. If you don’t change your workouts your body only trains one set of muscles, your muscles will adapt to the monotony and you will stop seeing results. To avoid a fitness plateau make sure you incorporate different strength training, cardiovascular, balance, and flexibility exercises into your workout.
  • Get Healthy!: All your hard work will go to waste if you eat all the calories you just worked so hard to burn off. Eat real food and get the best nutrients like Spirulina Crunch! Skip the processed goods with ingredients that you can’t even read. Don’t deprive yourself of your favorite foods just think moderation. So, instead of having your own super-sized French fry, have a few from your child’s Happy Meal.

Now that you have set your goals and have the motivation ...GET GOING!

About Meghan

Meghan is a USA Track & Field coach and a RRCA (Road Runners of America) certified distance coach. She is a certified personal trainer through the National Academy of Sports Medicine and a level 3 USA Cycling Coach. She has over 12 years of experience teaching spin classes, weight-lifting, and group exercise. Meghan is also an experienced runner, ultrarunner, and triathlete competing, winning, and placing in 5Ks, 10Ks, half-marathons, marathons, ultra distances, and triathlons. She also holds multiple state Powerlifting records.

For more info, please visit www.trainwithmeghan.com



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