Who I Can Thank for My Motivation

My boyfriend for cooking me healthy and delicious, homemade meals. I know he’s sometimes tempted to throw a stick of butter but he doesn’t… for me. My friends for being fit, healthy and good influences. The people you spend the most time with affects your life in every way. My blog for keeping me on track, motivating others, which in turn, keeps me motivated all the time. The thousands of other fitness blogs out there that influenced me to start this life-changing journey. My mind for always overpowering my weaknesses. Fitness for always making me feel goodMy health for allowing me to keep going.

Motivation is contagious. Pass it on.

Who do you have to thank?

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    Knowledge is Motivation: Link Love

    I Feed My Boyfriend Unhealthy Food, Because If He Loses Weight, He’ll Leave Me – This is horrible and selfish. Please don’t ever do this.

    Fasted Cardio: Good or Bad? This is an oldie but I forgot I had it bookmarked in my reader. Fasted cardio is the biggest waste of time because you usually don’t have enough energy other than to do steady-state cardio anyway. If you really want to burn fat, you need to be doing high intensity interval training and you’ll need to eat up to have enough energy to do it properly. Always make your workouts count!

    When Do Men & Women Reach Their Physical Peak? – Interesting read. People are always telling me to cherish my fit and healthy self because once I hit 30, my metabolism is going to go down the drain. Harharhar.

    How to Build a Cooking Habit – If you know me, you know I hate cooking. I think it’s the biggest waste of time when I could be doing something else like cycling or reading books and blogs.. or eating. One of my goals this year is to cook more and hopefully develop a habit out of it so I can eat wider range of foods for their nutrients.

    Clean Eating Will Take You Places – Who would’ve known? It’s amazing how many people are not aware of the relationship between their body and the foods they eat.

    Healthy citizens are the greatest asset any country can have.

    Is Sugar Addiction Why So Many January Diets Fail? – I’m actually on a 5-day sugar challenge to only consume under 20g/day and of course it’s hard! Sugar is in everything except my rules this time around are more lax because I can consume protein powder and dairy.

    How Eating Vegetables Can Save Your Life  – “2.4 cups of vegetables or more daily reduced the risk of death by 10 percent and delayed that risk for 1.12 years” …among all the other benefits of vegetables. There are many delicious ways to eat veggies and I still believe those who don’t like veggies, partly has their parents to blame because they were never exposed to deliciously prepared vegetables as a child.

    9 Reasons To Eat Fish Right Now – Mmmm. Sashimi.

    Are your shoes, bags and accessories made out of lead? – The toxic truth about what you maybe wearing.

    Yoga, spinning and a murder: My strange months at Lululemon – A popular article that’s been floating around the interwebs the last couple of weeks. I’m actually not a huge Lululemon fan because their clothing is overpriced and I don’t like the design nor fit or any of their tops. Plus their limited cycling gear has always been absolutely hideous.

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      Fitness Goal Ideas

      To get toned? To lose weight? To gain muscle? To get into shape? To be healthier?

      Sound familiar? Resolutions you make every year but can never seem to commit to?

      Try these smarter fitness goal ideas instead:

      Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

      • Go to the gym at least 3x/week.
      • Lift weights at least 3x/week.
      • Take at least one fitness class a week.
      • Do at least 2 HIIT workouts a week.
      • Do yoga at least once a week.
      • Take on a new fitness activity you never usually do (eg. yoga for me).
      • Stretch for at least 15 minutes after each workout.
      • Have at least one rest day a week from no physical activity.
      • Be able to do an unassisted handstand.
      • Be able to do 5 unassisted pull ups.
      • Be able to squat/deadlift/bench ___lbs.
      • Get a KOM/QOM on Strava on _________ segment.
      • Work on flexibility and be able to touch your ties, do the splits, etc.
      • Bike to work at least twice a week.
      • Bike at least 400km per month starting from May to September.
      • Run at least 40km/month.
      • Sign up for at least one competition this year (body building, 5k, 10k, half/full marathon…)
      • Run a marathon in under _____(time).
      • Get to bed before midnight.
      • Meditate for at least 15 minutes every morning.
      • Keep a daily food journal.
      • Go on a sugar-free challenge for a week every month in 2014.
      • Drink water instead of pop/juice.
      • Eat breakfast everyday.
      • Pack your own lunch at least 4x/week.
      • Subscribe to fitness blogs and read them daily to stay motivated.

      More Tips on Setting Fitness Goals:

      The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.

      • SMARTER Goals. Specific, Measurable, Attainable, Relevant, Time-Bound, Evaluate and Re-evaluate. This is all over the internet so I won’t elaborate. Here is a link instead.
      • A healthy lifestyle. All the goals above can be integrated into your lifestyle in the long-term.
      • Baby steps. Break down the goals above weekly and change them up every now and then. You need to create habits first to integrate it into your lifestyle.
      • Interim Goals. You must set interim goals to get yourself to your bigger end goal. For example, if you are new to cycling and you registered for the Gran Fondo in September, what are the steps you need to take to get there? You will need to start getting more mileage on your bike so you may set a goal such as, “I will cycle at least 50km/week in January” and then increase value that every month. If you bike to work, hitting that goal should be an easy task so set goals that are attainable for your lifestyle.
      • Track your progress. Keep a fitness journal online or offline. A blog is a great way to stay accountable and motivated.
      • Stay accountable. The world may not care but post your goals on Facebook and Twitter. You’ll be a lot more motivated once you’ve announced it to the world that you are going to do such and such.
      • Get educated. You can’t achieve your goals if you don’t know how to do them right. Knowledge IS motivation and if you KNOW how to calculate your BMR, lose weight and proper nutrition and form, things will be a lot easier.
      • Reward yourself. Once you’ve hit your big goals, buy yourself something nice, sparkly and fun!

      What are your fitness goals for 2014?

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