How to Stay Motivated with Exercise

Social Media Takeover

Recently, I was a guest host and did a social media takeover on both Instagram and Facebook for Legend Compression Wear. (Read more about their Graduated Compression Guide at their blog Here and receive $15 off with my referral Link.) 

Legend Compression

I was asked to give tips and strategies on how to stay disciplined with exercise. So, here are my 4 ways to keep motivated!

Exercise Motivation 1

1️⃣: choose a goal, write it down, set a timeline, follow a program, tell people!

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Pick an an event, race, or challenge – whether it be a mud run, 5k, 10 push ups or an Instagram fitness challenge with an achievable end date. Commit by journaling, letting your friends or family know, creating an accountability page, then research a program that fits your work life balance and start 👍

Exercise motivation 2

2️⃣: change your train of thought regarding exercise – think of it as an act of daily living as opposed to a chore

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I’m going to safely assume everyday, most of us, wake up and shower, get dressed, eat, brush our teeth, automatically put on our seatbelt in the car, work, take care of children, etc…or something to this effect. We have to think about exercise exactly as we do our daily tasks, that it’s just a part of life…a healthy, well-balanced lifestyle.

If this is a challenge for you regarding time or motivation, begin with an activity that you find enjoyable and is fun. You like nature? Go for a hike. You like music? Try Zumba. Trying to keep up with your kids? Bike 🚴. It doesn’t matter if it’s morning, lunch or at night, Fit it in as if your life depends on it because essentially…it does!

Exercise Motivation 3

3️⃣: practice daily positive affirmations & actions

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In order to get motivated to create a goal and get our mindset to believe the goal is worth doing and achievable, we need to work on ourselves to get our minds in the right place.

Everyday we should be practicing positive actions including: healthy eating, meditation, journaling our gratefulness, and/or practicing acts of kindness. When we treat ourselves gently we can then transfer it onto others as equally or far greater.

Perhaps today you’ll sign up for a race that benefits your favorite charity, compete in honor of a friend or loved one, or volunteer some hard labor to those in need. When the deed isn’t about you anymore, these small actions lead to big impacts and, in the world today, I think actions certainly speak louder than words ❤️

Exercise Motivation 4

And finally…

4️⃣: plan to reward yourself when you meet each goal 

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You’ve heard keep your eyes on the prize? Well, why not make that a reality?! You’ve worked hard to stay dedicated, spending time and energy, you deserve a little something. Plan a spa day, a night out at your favorite restaurant or new workout gear (like Legend Compression Socks 😉). Then you can stay motivated in your new gear to sign up for your next event!

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The Fit Wanderluster Expansion

Big News Alert!!

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The Fit Wanderluster has launched it’s first t-shirt and tank top business. Say What!?

My goals with this blog are to share my passions of working out and traveling while giving healthy recipes, wellness and injury prevention advice when I can with friends, family and the world. The blog is a glimpse of what it’s like inside my little bubble on this big, blue planet. I know I’m not the only one out there who loves fitness, running, and traveling. Now my passions can be shared and passed on with a visual statement that can be worn proudly to let others know your fit wandering desires as well.

My t-shirts are American Apparel branded and are classic, comfortable, with a vintage feel. Great for day to day wear, working out, or traveling.

 

The tanks are Next Level Brand with sporty racerback cut to keep you looking and feeling cool.

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Prices start at $23. Checkout is secure, fast and simple and all products can be shipped internationally.

Go ahead and get your Fit Wanderluster apparel today!

The Fit Wanderluster

Yes, You Should Strength Train

Ever hear of those lucky few who eat what they want (or at least relatively healthy) and just stay the same weight without exercise? Then of course there is the other side that sure they should lose a few pounds but are without disease or painful symptoms, so why change what isn’t broken right?

Well I’m not here to judge life choices and everyone is entitled to enjoy or hate exercise and weight/strength training (believe me there are days I don’t love exercising, like say Football Sunday’s). I am here to motivate, support and educate healthy life practices and I suppose if someone were to take my advice I would have to practice what I preach.

Think about your body like a car. You can get a car wash and have the car look good. Say you want to buy that used car. Are you buying it purely on appearance? I doubt it. You want to know mileage, repairs, cylinders, interior leakage/damage, electrical condition, etc. Aesthetically you may very well appreciate the car from the outside but when you hear it has 150,000 miles, needs a new exhaust/AC, clutch, inside paneling you will probably make a more responsible purchase.

Your body may appear, from the outside, to be healthy. You may feel fine. But if you are not training your muscles or supplying your body with nutrient dense foods to fuel this routine, you my friend will eventually fall into a health problem. Whether it be an orthopedic condition like a muscle strain from that time you have to over exert weak tissues like moving homes or a fracture from a fall because you don’t have dense tissue or bone to absorb impact or perhaps you experience a more painful neurological condition which occurs because of faltering mechanics or alignment from day in and day out sitting at a desk, I see it everyday as a physical therapist, friends.

5 reasons to strength train:

1. Builds Bone Density

Vast majority of research supports resistance training as a very effective means to increase bone density.

2. Protects Joints

Increased muscle mass helps distribute forces between bones, cartilage, tendons, ligaments from extraneous forces like gravity, body weight and ground reactions to protect joints from early breakdown.

3. Burns Calories

By increasing muscle density, some research has shown to improve resting metabolism rate (RMR), one of three primary components of total daily energy expenditure. The others include thermic effect of physical activity and thermic effect of feeding.

4. Makes you move more efficiently

Increased strength improves power output which correlates with improved efficiency as measured by the ratio of mechanical work to total metabolic cost (calculated by oxygen consumption). In layman’s terms, muscle mass improves efficiency for the work being done and the greater the oxygen utilization.

5. You Look Great!

If I do say so myself…

As always feel free to question or comment below or reach me at Email or follow me on Instagram @thefitwanderluster or Twitter @fitwanderluster

Tips to stay healthy while traveling

Over Memorial Day weekend, I spent 6 days with a crew of friends, from France to England to Boston and sometimes New Orleans, in Nantucket for the yearly Figawi boat race event. This was the crew’s 8th year at the best barn-looking house on the island. 31 York St has a “president” and the crew has changed a little bit over time but the crew is still pretty tight and loyal for the most part. I have been lucky enough to experience my 4th Figawi weekend. While I was gone I was worried about my health and fitness maintenance that I’ve been working so hard to maintain especially the past 6 months and since becoming a Beachbody coach. I didn’t want it to go out the window because of a bunch of drinks and bar food. So here are some of my healthy tips I used while I was traveling.

1) Pack your workout gear

I actually hate packing and yes I usually over pack. I plan well but I like my options too. Typically, I go shopping for cute dress up vacation clothes (which I still did and those were my go-out clothes). However, this year I planned sneakers, yoga pants, tanks, and sports bras to wear each day for lounging around the house. I mean if you are at least going to dress the part, you’re half way to a good work out. Am I right?

2) Bring your ipad/laptop/tablet

Beachbody on Demand will travel. This means you can stream up to 1000’s of routines from well-known programs such as P90X, Insanity, 21 Day Fix, etc. Most of the programs can be done with your own body weight and are typically only 30-45 minutes. This means you only need wifi and you. Click the link if you want more info on Beachbody on Demand

Beachbody On Demand

3) Make a music playlist for the weekend

Honestly, music feeds the soul. It makes people dance (as does alcohol). It makes you move. So whether you have your favorite beats to get a good run to the beach or dance late night with your friends around the kitchen, having good music will be motivating.

4) Eat in, if you can

Of course it’s considered a nice luxury to eat out while vacationing. You don’t have to do the work or sometimes it can be reimbursed on a business trip, but if you are trying to watch your diet, it’s important to stick to your meal prep as closely as you can, if possible. 31 York St provides us with a beautiful, huge kitchen and our group has some incredible french friends who are amazing cooks, so in this part we are lucky. They created 5 family style home cooked meals for 13 people! In doing so we had a grocery list and was able to maintain fresh ingredients including plenty of vegetables, fruits, and healthier homemade lasagnas to our good body building friend Chi-Burgers. And we got to enjoy each other’s company for $70 for food for the weekend instead of one meal out at a nice place.

5) Cocktails with fresh fruit

Now while I’m on vacation, I’m definitely going to let loose and relax with a couple of adult beverages. In the past we would rock several 30’s of light beer and not even bat an eye. As we “mature” and some of our metabolisms aren’t quite what they used to be, we’ve calmed down in our partying ways and opt for fresher cocktails. This year we made several concoctions of homemade fruit daiquiris including fresh strawberries, pineapples, kiwis, bananas etc. We even allowed ourselves to indulge in our favorite mudslide but made from scratch instead of at our beloved Gazebo where more than likely a syrup, artificial base is used. Don’t get me wrong, we still had one or 2 when we finally did make our way to the Gazebo and still had light beers but doing most of the work at home saved a hole in our wallets and our stomachs.

6) Enjoy each other’s company

In the past, our goal was to party, get out, dance, meet new people. For the most part, most of us were single so doing all of that was incredibly fun. BUT it more than likely led to overconsumption and careless late night binge eating. The past couple of years have been a little different, we have been enjoying ourselves instead of seeking who we were bringing back to the late night kitchen dance fest.

7) Pledge to stay committed

It’s so easy to lose your focus and to slip from the exercise routine when you are not working and having fun. It’s easy to get swept up into other people’s, lack of a better term, laziness or eating habits when you are traveling with others. I find keeping an exercise journal or calendar can help keep myself in check. I also will just straight up tell people what my plan for working out for the day is. By saying your workout routine out loud, you have set yourself up for accountability and no one likes to fail. Who knows you may even end up with a workout partner…which leads me into my last tip.

8) Invite your friends and take pictures

What’s more fun than doing something alone? Doing something together of course! Invite. The worst thing you might hear is no. Don’t let someone’s judgement of your routine defer you from maintaining a healthy lifestyle. Often naysayers or judgey mcjudgey’s are just jealous of your commitment and are actually upset with themselves internally. I’m not saying workout to make your friends jealous or upset, but do so to maybe motivate and inspire. This at least provides an opportunity for you and them to burn some extra calories from the previous late nights indulgence. And if they are so willing, take pictures, laugh, have fun and enjoy the moment and each other. This is what life’s really all about!

Grocery Shopping!

Grocery Shopping!

Family Dinner

Family Dinner

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Homemade Mudslides

Homemade Mudslides

Chi-Burgers

Chi-Burgers

Easy Riders

Easy Riders

Yoga with Beer

Yoga with Beer

Watermelon

Watermelon

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Nantucket, thanks for the memories!

Nantucket, thanks for the memories!