Tag Archives: exercise

4 Motivational Playlists for Working Out or Working Hard

There’s no question that amazing music lifts you up and transcends your thoughts and emotions into a new place. Here are my favorite 4 motivational playlists found for free on Youtube and for the tech-savvy, free to convert to mp3 for your iPod/listening device (like this one). Enjoy!

Get psyched!


or view on youtube: http://www.youtube.com/watch?v=NmVZT05ySfE
Good 30-40min mix of mostly rock tracks from the likes of rise against, breaking benjamin, and even eminem plus key movie soundtracks.


or view on youtube: http://www.youtube.com/watch?v=tmfpHP5Upx8
one hour of dance tracks with powerful hits from avicii, david guetta, and more.


or view on youtube: http://www.youtube.com/watch?v=dYZDKRQf4ZI
one hour of mixed electro/house hits.


or view on youtube: http://www.youtube.com/watch?v=EZuH-TNeGYk
great opening speech “Pain is Temporary” by Eric Thomas followed by an hour of rock/rap mixes (such as: the game, 50 cent, hollywood undead, and body head bangerz)

have any favorites? Post the links in the comments! I love hearing new playlists for my work outs and for general GSD!

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Convince Yourself to Hit the Gym: Jillian Michael’s Mind Trick

In an interview with Shape magazine, Jillian Michaels shares her top mind trick for working out when she doesn’t feel like it:

SHAPE: On those days you just don’t want to work out, how do you convince yourself to get out of bed and do it?
JM: I play mind games. I tell myself how grumpy ill be if I don’t work out and think about how lethargic I’ll feel the next day. I promise myself that I will just do 15 minutes and if I am still miserable I’ll stop. There hasn’t been one time I didn’t stay to finish at least 30. Once you are there and the endorphins kick you, you find the strength to power through.

You can read the entire article here.

Why does this work?

  • You turn a negative thought: I don’t want to workout today — into a positive one: Okay, I’ll just do 5-10 minutes and stop.
  • You give yourself permission to start by lowering expectations — it can be overwhelming trying to exercise for 30 min, 45 min, 60 min 4-5 days per week. By saying it’s okay to just START NOW, and say it’s okay to stop if you want, you bring yourself on that machine or to push play on that workout video.
  • After starting, the hardest part is over — Jillian Michaels says that she has never stayed to finish at least 30 minutes of her workout — I guarantee that you will, too.
  • Even if you do decide to stop after 10-15 minutes, SOMETHING is always better than NOTHING. Studies have shown that 3 bouts of 10-15 minute exercises can be just as effective as one long workout.

So get going! Some last inspiring words from Jillian:

Start giving yourself all the affection and attention that you give others, and I promise that not only will your attitude and self worth change, but your waistline as well.

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Lose More Weight: Exercise in the Morning Before Breakfast

We’ve heard this before I’m sure, but it’s exciting to hear when new research confirms this. A recent study (Jan 2013) published in the online British Journal of Nutrition says that exercising on an empty stomach in the morning leads to more fat burn. Also, that this fasted-state exercising does not translate into more calories consumed later in the day!

The researchers discovered that those who had exercised in the morning did not consume additional calories or experience increased appetite during the day to compensate for their earlier activity.

They also found that those who had exercised in a fasted state burned almost 20% more fat compared to those who had consumed breakfast before their workout. This means that performing exercise on an empty stomach provides the most desirable outcome for fat loss.

I find personally that exercising in the morning is better because you get it over with first thing and before you have time to talk yourself out of it. By exercising in the morning you start your day with a healthy habit that spurs you to keep making more healthy habits the entire day — plus you feel GREAT afterwards.

I’m planning on joining Planet Fitness soon so that I can follow this advice and exercise in the morning, too.

Do you exercise in the morning?

Source:

Northumbria University (2013, January 24). Lose fat faster before breakfast. ScienceDaily. Retrieved February 20, 2013, from sciencedaily.com

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February, or the month of GSD

So January is almost over, and PROGRESS-WISE, that leaves me barely a stone’s throw away from where I started since 2012 ended.

I figure since February is such a short month (28 days!) that it’s time I mentally, physically, and metaphorically get shit done. Hence, Feb 2103 = Get Shit Done Month (GSD for short or if you don’t like swearing).

I’ve been lurking over at jessicamullen’s blog for a while to generally inspire myself and to think more positively about stuff. I’ve been trying to inject pieces of positiveness into the universe, take risks, and do things that terrify me, like participating in my classes. Just recently I took the plunge and gave myself a raise, technically speaking, on Fiverr: instead of getting 500 words for $5, I’m charging $5 for 250 words. And people are still ordering from me! My fears have been abated. I deserve more. I write good (er..well). People like my work. I’ve been committing to going to classes like it’s my job. I like learning when I’m there. I like my teachers. I like feeling productive, instead when I skip I feel useless and generally crappy.

the only thing that I’m not working on at all is my weight situation, which is, er, a huge problem. I’m tired of gaining and not losing. I want to be healthy, happy in my own skin. But I’m not acting like I want to be those things. I’m behaving like I want to be unhappy, unhealthy, and uncomfortable. I have to reverse this horrible habit. So this month I’m mostly going to concentrate on going to the on-campus gym (which is right there and, free) after classes at least three days per week for 30 minutes to start. The weather is a tad less wintry and awful, so I’ve been walking to school some days, which takes 15 minutes one direction. I will end up not taking my car completely when it is consistently warmer out.

I’ve been adding healthier things in my diet, but I also eat a lot of nonhealthy things, and just plain unfood. Cookies, chips, and other things I inhale to distract myself from other things just has to stop. It’s time for lettuce. tomatoes. broccoli. Things that make me feel better after eating, not worse. not things that make me sick. figuratively and literally.

I also need to make my DAYS more productive. How do business people act? People who freelance professionally? People who have the lifestyle I want? I need to emulate that. People who create multiple streams of income online do not sleep until 2pm. People who freelance professionally do not stay up until 3am eating cookies (I think).

These people wake up early, at a set time everyday, exercise first thing in the morning, eat a real breakfast, get their work done early and don’t bullshit on the internet half the time, and keep their house clean and orderly. They manage their time well and don’t have to rush for deadlines, well unless they like the rush (don’t all writers? we like punishing ourselves this way, don’t we). They know how to get into FLOW and FOCUS. They take breaks and eat regular, balanced meals. They still have plenty of time for other creative and social activities. They know what to do to avoid getting depressed or feeling hopeless.

This February, I will GSD. Will you take the challenge with me?

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Why You Eat When You’re Sad

This is an extension of the post I did a few days ago called How to Stop Emotional Eating – For Good. Emotional eating can take many forms, but most people can probably agree that it is when you are sad that the cravings for cookies and ice cream start calling. I wanted to do a more in depth exploration of why this happens, and of course, ways to help overcome it.

Stress.

The number one reason we will eat is due to the stress that negative emotions cause us, especially sadness. Most times, stress goes hand in hand with depression and can either be a symptom or a factor in being sad. When we’re stressed, our bodies release the hormone cortisol, which creates cravings for unhealthy foods and stores these extra calories in the belly, the visceral fat region which is a danger zone for heart attacks. Some people also feel the need to soothe their oral fixation caused by anxiety or any other emotion, which can be soothed by the repetitive motion of picking up handfuls of food into the mouth.

So how to reduce stress? There’s plenty of techniques, but here’s just a few to get you started:

  • Meditation – it sounds corny, but it really does work. Search around for some meditation videos on YouTube like this one or this one, and lay down face up (or however you’re most comfortable) with arms down your side and preferably headphones on. Listen to the music, or the music with guided meditation (helps with imagery). A good meditation session will leave you less stressed and relaxed like you’ve just woken for a nap.
  • Nap – if the meditation isn’t your thing, then you can take an actual nap. It doesn’t quite solve anything, but it does help you to sleep on some hard decisions.
  • Deep breathing – breathe deeply through your nose for about 5 seconds, hold for just a sec, and slowly release through your mouth for about 5-10 seconds. Do this for a couple of minutes, especially at moments of high stress, and see how you feel.
  • Yoga – yoga is another thing that’s not for everyone, but if you like it, you’ll love it. You can also do some basic stretching (not yoga-y) while using the deep breathing technique to really reap the benefits. You can do a quick pose when you’re feeling stressed at the office, or you can do it every time you wake up (and do the Sun Salutation).

Numb or Distract Ourselves.

Going back to the pain/pleasure principles discussed in the How to Stop Emotional Eating – For Good article, people don’t like to feel pain and will instinctively find any way to stop pain and increase pleasure. This often includes distracting ourselves from difficult news or emotions. Food is a way to distract ourselves from the pain and to induce pleasure with the chemicals and sugars found in foods. The repetitive act of eating is soothing, as well as the sensations of food which cut off our thoughts.

Habits/Learned Associations, such as from Childhood.

Most moms can admit to using an ice cream cone as a pick-me-up for their children when they get a minor injury, such as falling off a bike. However, if used enough times, the child can learn to associate good feelings with food. Food is seen as the way to make the pain go away, or to stop crying. Maybe moms should start using carrots instead of cupcakes, and the world will be a better place 🙂 Ahh, but even though this may be an ingrained response from childhood, it is fairly simple to unlearn the association. One way is fear – imagine spiders and other gross things on your favorite junk food item or literally throw dirt on your junk food item before you’re about to eat it (a waste of food yes, but for an important point). Or as soon as you feel a craving for that specific treat, such as ice cream, pinch your wrist very hard. Soon you will learn to associate the junk food with pain.

As an example: One time I spent far too much time on Youtube watching gross videos about decaying animals, just for the curiosity of how flies and maggots play the role in the circle of life. I had also watched a fascinating time lapse of all kinds of fruit decaying and molding in a bowl. Unfortunately, the next day my sister gave me a cherry to eat, and I literally could not stomach the thought of eating that cherry. It disgusted me to look at the fruit and be reminded of that video. So it can be done. Next time I’ll try to find something about ice cream.

Ignoring the Larger Problem(s).

This is related to numbing/distraction, but usually the problem is far worse than normal thoughts throughout the day. Perhaps you have a dark secret that even yourself cannot bear to think about – do you have a sudden urge to eat potato chips or the like? Some people hide their disparity about their failing marriages or their cheating husbands by gorging on food at night because they can no longer cry about it, or the food helps them ignore the problem. This is when it is time to see a professional, to uproot these issues. Being raped or molested is another huge reason girls will overeat, as a way to provide a buffer so that they won’t be noticed by predators. Short of seeing a therapist, which is highly recommended (especially if you’re eating to cover up feelings about serious depression or suicidal/harmful thoughts), you can try these things:

  • Journal! Write it out, and tackle your feelings head on. Write a story about it, in third person if you must, and share it with someone. Chances are there are a lot of people who can relate, too. Sharing makes it easier to go through the experience.
  • Pick up a creative hobby to do instead of eating. Can’t write or talk about it? Try drawing or painting. You don’t have to be good at it, just do it for the therapy.
  • Try CBT therapy on your own. Cognitive Behavioral Therapy is a technique that many therapists are skilled in. You can try a simplified version by yourself, if you’d like: CBT’s goal is to find out the reasoning behind your behaviors and to try to alter your thinking patterns and inspire better behaviors. For example, your undesired behavior is that you eat too much, and your cognitive functioning is that you eat because you’re sad. Write out why you do this, and find the real problems. If you’re crying, or it feels hard, then you’ve found the real reasons. Once you’ve pin-pointed the thoughts that are making you do this behavior, then it’s time to find out how to change those thoughts and therefore your behavior. Whenever you think a negative thought, change it into a positive. Work on your self esteem. Change your surroundings so that you can change your problem. And then you can also consciously work on changing your behavior. The two are related, so you’ll start seeing improvement both ways. It’s usually a long, difficult and drawn out process – which is why professional help is recommended. I’ll write a post more about CBT later, however.
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