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Don’t Like to Exercise? Here Are 6 Ways to Motivate

First, I was blown away by your reader comments on the last Better Than Ever post. Thank you for taking the time to read, share your stories and provide tips to help other MFPers! Second, because of your comments, I decided to take this month to provide thought starters for those of you who expressed losing a bit of steam when it comes to starting a workout program or staying on top of your current plan.

Fact: I used to despise working out.

There were points when I literally dreaded exercise; times when I had not only fallen off the wagon, but it backed up and rolled over me.

Regardless of the cause: a new relationship, new job, injury, life — the list goes on. It can be hard to get in the groove.

Initiating a workout regime is pretty daunting. If you’ve never gotten into a routine to begin with, or have fallen off, you know exercise can be awkward, annoying and seemingly unapproachable. It can also be a little embarrassing: How did I let myself get so out of shape … again? Are people judging me?

We’ve all been there. You walk into the gym, and it can be intimidating because everyone looks like they know what the heck they are doing. But, remind yourself: At one point that jacked guy on the rowing machine also didn’t even know where the water fountain was. He had to figure it out and you can, too.

For context, I now exercise religiously — 5–6 times a week — and I actually enjoy it.

Whaaaaat?!

True, I still don’t wake up most days daydreaming about the elliptical machine, but I do dream about that feeling after the workout.

My advice to you is: Instead of putting energy into dreaming up excuses, think about what you love about exercising, and use that for confidence and motivation when your will is running low.


READ MORE > ARE YOU AN ATHLETE?


Here are six go-to motivators (aka why I workout):

1. ENJOYING FELLOWSHIP

Rally a friend (or two) to be your accountabilibuddy and get started. There have been times when I’ve only made it to a workout because I didn’t want to let my friend down. I have two separate groups of Under Armour teammates (that’s UA speak for “coworkers”) who I work out with for support and fun. There’s nothing like taking on a physical challenge to bring you closer together.

I also have some of my funniest life moments because of shared workout experiences, like the time my friend Georgette walked out halfway through a megaformer class, and we found her at a subterranean bar next door drinking tequila (still in gym clothes)!

2. HAVING A SENSE OF ACCOMPLISHMENT

There’s nothing more motivating than seeing progress and accomplishing your goals. It’s gratifying to improve and be able to do more over time. Whether it’s sliding the pin in the weight machine to the heavier weight, bumping up the incline on the treadmill or adding an extra lap around the block after dinner. It’s exciting to see (and feel) your body taking on more. Start by writing down your exercise goals and create realistic milestones to accomplish them.

3. FITTING INTO CLOTHES

If you’ve ever gained or lost weight, you know that getting dressed in the morning can be a struggle (I’ve had sizes 6–16 in my closet at the same time before … sigh). The other day a coworker stopped by my desk and asked me what I was training for because he saw me going pretty hard in the gym. I responded with “I just want to continue to fit into my clothes.” We both laughed out loud, but it’s true! I love food, I love cooking, I love eating — and with all of that comes calories, which is OK as long as I’m strategic. Personally, if I don’t stay on track with my meal logging on MyFitnessPal or I start skipping workouts, I notice the difference pretty fast — my body just rebels against my wardrobe. Quickly.


READ MORE > OK. YOU GAINED WEIGHT. THESE 5 TIPS WILL GET YOU BACK ON TRACK


4. FINDING THE HAPPY PLACE

Studies show that the post-workout high is a real thing. You feel better. You’ll be proud you took the time to invest in yourself. A single workout can help clear your head so you can face whatever is causing stress with a better outlook. I often walk away from a sweat session with my focus reset and a forward-looking perspective.

If I miss a workout, my drive dips, and I’m in a general funk. There have been countless occasions when I’ve laid in bed at night and regretted not finding time for a workout. On the other hand, I have never regretted working out.

In need of some moves? These stress busting stretches are great for a beginner, can increase your flexibility, ease soreness and get you ready to get back in the game (with no equipment required).

5. TREATING YOURSELF

Recognize what motivates you and incorporate it into your reward for hitting an exercise goal. You could treat yourself by trying a new recipe on MFP (I usually make extra and save it for lunch later in the week.) Or reward yourself with a splurge: there have been occasions when  thinking about that post-workout burger has fueled me through the workout. A rest day can also be a necessary reward to incorporate into your routine. You’ve got to create time for self-care.

6. BECAUSE YOU CAN

If you’ve overcome an illness, injury or anything that prevented you from working out, you know what it feels like to be unable to push yourself physically — it’s frustrating and can be depressing. But that experience can also give you a greater appreciation for your health and strength. Considering there were years when I spent more days on crutches than my feet (due to knee injuries), I often think about how grateful I am to even have the option to exercise and that’s enough to get me moving.

I know I’m not in the best shape of my life (shoutout to my 17 year-old self), but I’m putting in the effort to improve. And you know what? I feel better than ever about the progress I’ve made and what my body can accomplish. It’s a phenomenal feeling.

So while you might not enjoy working out right now, hopefully these six motivators will help get you on track.

Are you struggling to find a workout routine you can enjoy? Do you genuinely enjoy working out (which is awesome!)? How do you motivate yourself to exercise? What’s your “happy” workout place? Share your tips below! I (along with the rest of the MFP community) look forward to hearing from you!


Better Than Ever

We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: Everything from fitness, nutrition, sleep and recovery. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you!


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The post Don’t Like to Exercise? Here Are 6 Ways to Motivate appeared first on Under Armour.

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4 Ways To Detox Daily!

Ways To Detox Daily!

Hello All!!!

The word ‘detox’ is on everyone’s mind these days! But the majority of them do not even know how it actually works. It is thought that detoxing the body is a complicated process but that isn’t true! You do not need to shift to a juice only diet. The body is said to detoxify itself naturally everyday!

It is said that morning hours are ideal for helping the body get rid of toxins. Here are a few ways to detox daily that will help you stay full of energy the whole day and maintain good health.

1) Scraping the tongue

tongue health

The practice of tongue scraping is very much there in our Ayurvedic rituals. Tongue scraping involves removing bacteria and toxins from the tongue’s surface. This is done in the morning as during the night the digestive system removes the toxins from within and sends them to the tongue.

When you remove these toxins as soon as you wake up, you avoid swallowing them back into your system. Thus, you prevent digestive issues. It is said that tongue scraping is more effective than brushing your teeth as most of the toxins present in the mouth are there on your tongue.

So scrap your tongue and begin the day with a detoxified digestive system and enhanced immunity.

2) Oil Pulling

Some Amazing Yoga Kriyas-oil pulling

Another ancient Ayurvedic practice that has been in the limelight is oil pulling. It has a lot of health benefits to offer. You need to swish sesame oil (you can use coconut oil too) in your mouth for 10 to 15 minutes as soon as you wake up. Do this on an empty stomach as this not just improves oral health but even overall health. Oil pulling helps in drawing toxins outside the body.

Make sure that you spit the oil out and not swallow it! Do it on a daily basis.

3) Warm water

Hot water diet for weight loss

In the morning you need to replenish your body with fluids. Are you aware of the fact that when you drink warm water first thing in the morning, your metabolism gets boosted up? Drinking water on an empty stomach in the morning helps in stimulating the digestive-colic reflex and it can help in eliminating the stuff sitting in your intestines since a day before.

Adding a dash of lemon and some honey into your glass of warm water is a plus!

4) First smoothie of the day

fruit smoothie

A smoothie is a great way to begin the day! You can get everything, right from healthy fats to greens from your smoothie. Beginning your day with a liquid meal like a smoothie will prevent you from feeling bloated. Also it will make you feel lighter and more energetic all day long as lesser amount of energy will go towards digestion when compared to a heavier meal.

The bottom line

These are 4 easy ways to detox yourself and start feeling good about yourself. Try to incorporate them into your daily life. You should be able to feel energized all day long.

Hope you liked reading this post on ways to detox daily!

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The post 4 Ways To Detox Daily! appeared first on Indian Weight Loss Blog.

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6 Fresh Ways to Eat Your Peas

Get a taste of the season with a springtime staple — peas. Whether tossed in a salad, sprinkled on toast or sautéed in a dish, these vibrant green legumes and pods add a healthy dose of fiber and protein, plus vitamins C and K. Try all the different types — snap, snow and garden peas in these six scrumptious recipes.

1. GOAT CHEESE & EGG TOASTS WITH FRESH PEAS | COOKIE AND KATE

Eggs and toast is a tried-and-true recipe that never gets old. In this variation, whole-grain toast is slathered with creamy goat cheese and topped with an egg. A garnish of fresh green peas and herbs add a pretty pop of color. Recipe makes 1 serving.

Nutrition (per serving): Calories: 269; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 4g; Cholesterol: 206mg; Sodium: 371mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 3g; Protein: 19g

2. GINGER CITRUS SOBA & SNOW PEAS | LOVE & LEMONS

Refreshing and simple to assemble, this dish is perfect as a light lunch or dinner. Sweet, tangy, zesty flavors are infused with nutty buckwheat noodles, crunchy snow peas and edamame. Recipe makes 4 servings.

Nutrition (per serving): Calories: 179; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 342mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 4g; Protein: 9g

3. LEMON DILL SHRIMP, ZUCCHINI & PEAS | IFOODREAL

This bright and vivaciously colored dish features sautéed shrimp, green peas and zucchini. Serve on a bed of leafy greens, quinoa or brown rice for a light, protein-packed dinner. Recipe makes 6 servings at 1 1/4 cups each.

Nutrition (per serving): Calories: 218; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 125mg; Sodium: 558mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 19g

4. LEAF LETTUCE SALAD WITH BLACK RICE, SNAP PEAS & AVOCADO | UPROOT KITCHEN

This tasty salad is filled to the brim with tender greens, nutty black rice, crunchy snow peas and creamy avocado. A sprinkle of green onions and sunflower seeds finishes off this salad packed with whole grains, healthy fats and seasonal spring veggies. Recipe makes 3 servings.

Nutrition (per serving): Calories: 355; Total Fat: 22g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 277mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 3g; Protein: 8g

5. EASY VEGETABLE STIR-FRY | HUMMUSAPIEN

Make your own stir-fry instead of ordering take-out. This dish is brimming with colorful veggies and whole grains — all smothered in a sweet and savory teriyaki sauce. Roasted cashews sprinkled on top add a delightful crunch. Recipe makes 6 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 311; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 442mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 13g; Protein: 9g

6. GROUND TURKEY WITH POTATOES & SPRING PEAS | SKINNYTASTE

Spring peas, potatoes and ground turkey are simmered in a tomato sauce for a quick, comforting weeknight dinner or for meal prep for lunches during the week. Serve with rice or whole-wheat pasta for a hearty and filling meal. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving): Calories: 209; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 91mg; Sodium: 331mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 1g; Protein: 21g

The post 6 Fresh Ways to Eat Your Peas appeared first on Under Armour.

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5 Ways to Make Your Kitchen an Oasis of Healthy Eating

Just because we know what’s healthy, we don’t necessarily change our eating behavior, but it ends up our environment can. With these five simple shifts in your kitchen, you can make the good-for-you choice your go-to choice:

1. IT ALL STARTS WITH SHOPPING

We know kale is better for us than candy bars, yet we still eat candy bars — but only if we buy them. Alissa Rumsey, MS, RDN, is a New York City-based dietitian who works with clients to makeover their kitchens for better health. After clearing kitchens of unhealthy foods, she sends shoppers to the perimeter of the store to load up on fresh fruits and vegetables, lean proteins, low-fat dairy products and whole-grain breads. Then they swing by the center aisles for canned beans, lentils, nuts and nut butters. “If you’re going to eat real foods, you need to stock up on them,” she says.


READ MORE > 6 HEALTHY EATING TRICKS REGISTERED DIETITIANS USE TO STAY ON TRACK ALL DAY LONG


2. MAKE TEMPTATIONS AS DIFFICULT AS POSSIBLE

Most of us live with other people who may not have the same healthy-eating goals as us. “Negotiate with them,” advises Rumsey, “and see if they are willing to keep those foods in a separate cabinet.” If you can’t ban them from your kitchen completely, find ways to keep them out of sight. Store tempting frozen treats behind other foods, stash sugary jams in the back of the lower bottom shelf of the refrigerator and put enticing cookies and chips on a shelf that you need a ladder to reach.

3. WHAT’S ON YOUR COUNTERTOP IS WHAT’S TOP OF MIND

The first thing you see when you enter your kitchen makes it more likely that you’ll eat it. Lindsey Pine, MS, RDN, consults with clients in Los Angeles to help them reach nutrition and wellness goals. She knows the impact of seeing beauty and freshness in the kitchen and advises anyone who wants to eat healthy to keep a bowl of fresh fruits and vegetables, including tomatoes and avocadoes, on the counter. “These have the best flavor at room temperature, not refrigerated, so show them off,” she says. Pine also advises keeping your blender and food processor on the counter. You’re more likely to make produce-packed smoothies, soups and sauces if the appliances you need are visible.


READ MORE > WEIGHT LOSS 101


4. RETHINK YOUR REFRIGERATOR 

Forget the crisper drawer for fruits and vegetables. Put them where you’ll see them every time you open the refrigerator. Rumsey advises going a step further to wash and cut up fruits and vegetables and put them in clear, portion-sized containers as soon as you get home from the grocery store. “Keep them front and center in the refrigerator,” she says, and choosing the healthy option is easy. Store other wholesome foods like Greek yogurt, hummus, hard-boiled eggs and natural nut butters on the center shelves, too.

5. DOWNSIZE YOUR DINNERWARE

Big plates, bowls and glasses make us think that it’s “normal” to eat large portions. Brian Wansink, PhD, is a pioneer in studying how our environment affects what we eat. His studies found that larger dishes and glassware make us serve ourselves more, and therefore eat and drink more. His recommended sizing is 9- to 10-inch plates and bowls that hold less than 16 ounces. Glassware for any beverage except water should be tall and narrow.  

If you find all this fascinating, Wansink’s book, “Slim by Design,” explores the subject in-depth.

The post 5 Ways to Make Your Kitchen an Oasis of Healthy Eating appeared first on Under Armour.

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