Posts tagged with "motivation"

Lacking Self-Discipline?

5 Ways To Develop It And Reach Your Goals

Americans are known to overeat, abuse credit cards, marinate for hours in social media, and break New Year’s resolutions before the end of January. Self-discipline doesn’t seem to be a national strength.

And achieving self-discipline – and the success that can come with it – may never have been harder than it is in this instant-gratification age, says Dr. Rob Carter III.

“Self-discipline is an undervalued trait in a modern society that wants everything now,” says Carter, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (www.themorningmind.com). “Self-discipline is the ability to motivate and coordinate our efforts to improve our quality of life, but unfortunately most people are not taught it.

“It is, however, a skill that everyone can learn. Self-discipline is the skill that will allow you to reach any goal you set.”

Carter offers five ways to develop self-discipline:

Be aware of your resistance. Resistance, Carter says, is the biggest obstacle to developing self-discipline, and it often comes in the form of discouraging internal self-talk such as, “I can’t do it” or “Why should I have to change?” “The next time you embark on a new project that causes resistance,” Carter says, “fight it by asserting or writing down your intended goal and the benefits it will bring.”

Plan for every outcome. Plans go awry when people let excuses get in the way. “An example is having a goal of running in the morning for 30 minutes, but you have bailouts such as it’s raining, cold, or you don’t feel like it,” Carter says. “Developing self-discipline is recognizing and planning for these self-created obstacles and actively choosing to work through them. So when you set a goal to achieve, have chart in place listing “Even ifs.” List the potential obstacles to achieving your goal and counter each one with a promise to yourself that you’ll achieve your goal even if these challenges arise.”

Prepare to give something up in order to gain. Carter suggests compiling a list of the pros and cons of sacrificing for a certain goal. “To reach your goal, Carter says, “you will more than likely have to impose certain limitations on yourself in order to gain something. These limitations could be less free time, socializing, money or television. The upside is that seeing the rewards of the sacrifice on the pros list will keep you motivated and disciplined.”

Reward yourself with self-compensation. “Rewards are an incredibly powerful tool for motivating yourself to reach your goals,” Carter says. “Consider them the carrot on the stick. Have a reward in place for when you achieve a goal or part of a goal, and make sure it’s appropriate.”

Break your goal down into manageable steps. “If you break your goal down into bite-sized steps,” Carter says, “you’re much more likely to stay disciplined enough to complete every sub-goal. Each step accomplished gives you an encouraging boost. Consider using SMART goals — specific, measurable, attractive, realistic, timed. This makes the goal more definitive and puts the steps in tangible action.”

“Self-discipline includes structured planning, organization, delayed gratification, and the willingness to step outside your comfort zone,” Carter says. “These things can appear scary, but don’t worry, you’re not alone. And once you take the first step, you have ventured onto a beautiful path that offers many rewards.”

About Dr. Rob Carter III and Dr. Kirti Salwe Carter

Dr. Rob Carter III and Dr. Kirti Salwe Carter are co-authors of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life(www.themorningmind.com). Rob Carter is a Lieutenant Colonel in the U.S. Army, an expert in human performance and physiology, and has academic appointments in emergency medicine at the University of Texas Health Science Center at San Antonio, in public health and health sciences at Los Angeles Pacific University, and in nutrition at the University of Maryland, University College. He holds a PhD in biomedical sciences and medical physiology and an MPH in chronic disease epidemiology.

Kirti Carter was born in Pune, India, and received her medical education in India, where she practiced as an intensive-care physician before moving to Texas to complete postgraduate training in public health. She is a Fellow of the American Institute of Stress (FAIS), has more than 18 years of experience in meditation and breathing techniques, and has been facilitating wellness seminars for the past decade.

7 Tips to Increase Effectiveness of Your Workout

Workouts can do a lot more than just improve your physical fitness, it builds your confidence, keeps stress and anxiety at bay, extends life expectancy and keeps you happy. If you spend hours at the gym for same reasons but are not satisfied with the result, then you have to bring in a few changes. Otherwise sooner or later you are bound to give up. Few practices can increase the effectiveness of your workout and make it a fun activity. Take notes, put your shoes on and get started.

  1. Always Warm Up First

Never ever skip warm up sessions. If you think just doing heavy workout is enough to achieve physical fitness, then you are wrong. When you do warm up sets, you are conditioning your body for all the intense activities that are to follow. Warming up increases your speed and endurance, gives you flexibility and is very crucial to prevent injuries, which are very common during gym sessions.

  1. Short and Intense Workout

Spending three hours in the gym would not yield result if all you do is few minutes of cycling, take half an hour break, then a few crunches and a juice break. When working out, focus on quality, not quantity. Thirty to forty minutes of intense workout is enough for the day. But make sure in that time you are doing everything from push-ups to squats to crunches to weightlifting. Time is not an excuse now.

  1. Supplements

Even after a proper diet, your workout sessions can make you feel drained for the rest of the day. And that’s where supplements come in. Supplements like multivitamins, whey protein powder, creatine, and even caffeine is emerging as an effective supplement for workout. If you’re into taste then checkout best tasting protein powders 2019.

  1. Golden Rule – Proper Diet

It has been stressed enough that a balanced diet is the key to living healthy and longer. All the workout would be of no use if you end up munching on burgers, pizzas, donuts and sipping coke every day. Your body needs fuel to keep up with your energy requirements during and after workouts. Design and follow a balanced diet and take a good intake of protein and carbs. Drink water regularly and switch from coke to natural juice.

  1. Workout Partner

If going to the gym seems like an ordeal to you and you end up skipping gym days too often then get a workout partner. It can be your better half, any friend, family member or even a colleague. When you have a companion to accompany you, train with you, talk about the common topic and share progress with, you are most likely to stay motivated for longer duration ensuring continuity.

  1. Let the Music Play

Many researches show that music enhances your durability during workout sessions. High beat motivating music gives you an adrenaline rush and gives you mental strength to do that one more set. It also motivates you and distracts your mind from recognizing body pain from exertion. Design your own playlist of songs that activates your mind and body and makes you want to move. You’ll see the difference.

  1. Keep Track

How will you progress if you don’t remember the last milestone that you achieved? If you want to do better than yesterday, then it’s important to know what exactly you did yesterday so start keeping track of your workout sessions from the beginning. Note down the days, session time, break time and all the numbers. This way you can actually see if you made any progress or not. If not, time to increase those numbers.

If you’re into exercising and working out, then you are already in the right direction my friend. You choose to live better every day when you choose to work out every day so keep the spirit high and earn your good health.

Melissa Alcantara: 3 Tips To Avoid “The Fitness Cliff”

To keep people motivated, celebrity trainer and Gold’s Gym Member, Melissa Alcantara is sharing (3) expert tips to avoid what Gold’s calls “the fitness cliff,” when New Year’s resolutions dramatically drop after nine weeks and new gym member attendance falls 50%.

1) STOP TRYING TO “TONE”. Humans can either build muscles or lose fat. In addition, extremely low levels of fat are not only unsustainable, but they’re straight up unhealthy and can cause serious damage to your body. Ladies! If you want to have nice tight arms, a round butt, and good posture then you MUST lift weights and eat real food.

2) EAT YOUR CARBS! You NEED carbs, healthy carbs that is. Our bodies are designed to draw energy from carbs, but carbs from quinoa vs carbs from donuts are dramatically different. So, most people need a moderate ratio of carbs to protein–something like 40% of your daily intake coming from protein and 40% from carbs, the remaining 20% from healthy fats–and hardly anyone needs to have an extremely low to non-existent carb intake daily. Again, eating healthy carbs will help you lose non-essential fat, but processed carbs are no bueno.

3) MOTIVATION IS COOL, BUT HABITS ARE COOLER.  There’s nothing more rewarding than overcoming your own ‘resistance’; you know that little voice that tells you you’re too tired or you can just do it tomorrow and my favorite: you’re just too “busy.” I have learned that motivation is great to get you moving initially, and to help you push through the plateaus; we all need a little motivation here and there, But what’s waaay greater and more effective for staying on track is weaving fitness into habits that fit into your life. You see, you can’t make it an option, options become excuses and that’s not the kind of habit you want to form, is it? Would you not brush your teeth every day? Or take a shower? You need to show up every single day and do what you’re supposed to do, whether you want to or not. I promise you that motivation will be 100000% stronger when you are also consistent about showing up.

Holiday Destinations of Influential Women

8 Dream Holiday Destinations of Influential Women

Everybody needs to get away from time to time. And the rich and powerful are no exception! In fact, the stress and responsibility of holding an influential position and being constantly in the public eye can make the idea of a holiday even more appealing.

MyLateDeals has researched where the world’s most powerful women choose to go when they finally get a chance to let off some steam.

Queen Elizabeth II

You might think being the longest-reigning Queen of England would be an easy ride. But while Her Majesty may not have to worry about paying the bills each month, she has dealt admirably with personal trauma and national crises over the past seven decades – and remained adored by the national and international public the whole time.

Of course, no British royal is short of a holiday home or two. For Queen Elizabeth, 50,000 acres of moors, forests, and farmland at Balmoral Castle in Scotland provide both privacy and fresh air away from London life.

“I think Granny is the most happy there,” revealed Princess Eugenie a few years back. “I think she really, really loves the Highlands.”

Madonna

The Queen of Pop is the best selling female recording artist of all time and her influence on today’s music culture is inestimable. But rising to the top of the industry wasn’t easy – especially in the sexist atmosphere of the 1980s: “I’m tough, I’m ambitious and I know exactly what I want,” explains Madge. “If that makes me a bitch, okay.”

Madonna may be the archetypal urban woman, but when it’s time to get away nothing less than paradise will do. Soneva Fushi, an idyllic island in the Maldives, is the artist’s “definition of heaven – [a place for] riding bikes in the moonlight and watching movies under a starlit sky.”

With visitors able to reserve their own stretch of sun-baked sand far from the 24-hour news cycle, Soneva Fushi is a place where Madonna needn’t worry about reading, or becoming, hot gossip.

Oprah Winfrey

Talk show host, motivational speaker, philanthropist… president? Such are Oprah Winfrey’s levels of empathy and talent, it’s impossible to rule out quite what she’ll do next. And that’s just what you see on the surface: Winfrey’s business acumen is so sharp that they even teach college courses about it.

Like the Queen of England, Winfrey has an impressive property portfolio and holiday homes to spare. Her first choice destination is her ranch on Maui, Hawaii, where landscape and spirituality walk hand-in-hand: “The real substance and value of being in Hawaii is the unspoken “spirit” of the people and the surroundings,” she writes. “Hawaiians understand that the soul of the land is what matters.”

And what does a talk show host talk about on her time off? “We chat, laugh and rate the sunsets according to their magnificence.”

Pink

While her closest competitors embraced the hyper-sexualisation of early-noughties pop culture, Pink showed the world that it’s possible to stay true to who you are and still make a success of yourself. She has been a true ‘mainstream alternative’ in an age of mass production.

The singer and songwriter finds escape through a vastly different culture: that of the Indonesian island of Bali. She relaxes and has fun with her kids by attending cooking classes, chilling on the beach, and taking in traditional dance and music shows.

“Thank you to the people and the ocean and the energy of Bali,” Pink effuses on Instagram. “We love you.”

Beyoncé

They say the way to Carnegie hall is practice. For Beyoncé, building the stamina to blast stadium audiences with her formidable voice was apparently a matter of running around the block singing at the top of her voice by way of ‘working out’ in her youth. Her talent and hard work have won her 22 Grammy awards and a unique position in 21st-century western culture.

It’s Europe for Beyoncé and hubby Jay-Z when they want a break from the intensity of American living. The French Riviera (including Monaco, Cannes, and St. Tropez) may not be as remote as Bali or Soneva Fushi, but combining the deluxe privacy of a mega-yacht with the bustle and glamour of dining out along the Côte d’Azur seems to do it for the Knowleses.

Meghan Markle

Markle has brought a touch of reality to the royal family, and is becoming an important ambassador not just in diplomatic circles but between everyday people and the British elite. But even before she wooed Prince Harry, sixth in line to the throne, Markle was celebrated both for her acting and for her political activism.

So it’s no wonder her downtime with Harry is often spent in Africa, the continent where the couple pursue a great deal of charitable work. They keep things relatively real at the £580/night Mapula Lodge in Okavango Delta, Botswana, where thatched huts and outdoor showers overlook a stunning lagoon.

“I managed to persuade her to come and join me in Botswana,” said Harry of one of their early ‘dates.’ “We camped out with each other under the stars.”

Michelle Obama

‘First Lady’ was never a title that Michelle Obama was going to accept lightly. The Princeton and Harvard graduate worked as a lawyer and in prominent government positions before cutting back to raise her daughters and become an ambassador for human dignity and justice alongside her husband.

Obama’s holiday plans are as unpretentious as you would expect. Every year, she and her family arrive on the island of Martha’s Vineyard, where the Obamas cycle, play tennis, eat ice-cream, and spend quality time with their dogs, Sunny and Bo.

It’s more about wholesomeness than glamour – but you can be sure Obama returns to her daily routine refreshed and inspired.

Serena Williams

Some say Williams is the greatest female tennis player of all time. But the consensus errs towards her in fact being the greatest athlete of all time, regardless of gender. An astonishing 23 Grand Slam titles – including winning the Australian Open while two months pregnant – would be inspirational enough even if you didn’t consider the extent to which she’s set herself ahead of her rivals and the adversity she’s overcome to get there.

Romantic Rome is Williams’ destination of choice. She met her husband there while breakfasting with friends at the Cavalieri Hotel in 2015; he proposed to her on the same spot a year later.

As she told Traveller: “Rome is one of my favourite cities in the world! It’s such a magical place and I have so many wonderful memories there.”

Want to know which holiday destination is right for you? MyLateDeals has created  a quiz to determine which holiday and inspirational woman you have the most in common with, so prepare to find out.

CHAMPION × “100 YEARS FOR THE TEAM”

CHAMPION® ATHLETICWEAR CELEBRATES “100 YEARS FOR THE TEAM” WITH LAUNCH OF GLOBAL CAMPAIGN

Brand partners with sports legend Magic Johnson in a quest to find unique teams around the world to share their stories

Champion®, the global athleticwear icon, is celebrating a century of teamwork with the launch of its centennial anniversary campaign – “100 Years for the Team” – that will explore what it means to be a team in 2019 from the perspective of participating teams, clubs, squads and crews across the world.

From its humble Rochester, N.Y. beginnings in 1919 as Knickerbocker Knitting Mills to its position today as one of the largest and fastest growing global athleticwear brands, Champion has always been about one thing – the team. To celebrate a century of team spirit, Champion will engage with teams small and large around the world to share their passion about teamwork and what it means to them to be a team.

Throughout the year, Champion will highlight and celebrate teams through social media, a special website, exclusive product collections, events and influencer partnerships. Select teams will even be featured in a centennial celebration video.

“This significant milestone for Champion allows us to reflect on what ‘team’ and the evolution of ‘sports’ means today to consumers around the globe,” said Jon Ram, Group President, Global Activewear, Hanesbrands Inc. “Helping people come together as teams and being innovators in the industry has been an important part of our brand’s story since the very beginning. Now is the time to look ahead and celebrate how teams today have the power to change the world for the better, and how we assist in enabling them.”

The campaign will launch with a special film that features someone who has experienced the power of the team personally – the iconic basketball legend Magic Johnson. In the film, Johnson shares his reflections and insights into what truly makes a great team.

“As part of the ‘Dream Team’, I experienced first-hand the power of people coming together to achieve great things,” said Johnson. “I’m pleased to celebrate the power of teams in Champion’s 100th anniversary campaign.”

From its inception, Champion has been a part of some of the most important moments in sports and cultural history. From designing collegiate apparel to supplying military uniforms, and dressing iconic sports teams such as the gold medal-winning 1992 U.S. Olympic Men’s Basketball “dream team,” Champion has proudly outfitted a broad range of teams over the past 100 years. Be it on the field, on the court or in the street, Champion has been embraced by teams around the world. Champion has also been at the forefront of innovation since its establishment with patented creations, such as the iconic Reverse Weave sweatshirt. In 2018 the Reverse Weave hoodie was permanently installed into the Museum of Modern Art in New York City.

100 Years for the Team Campaign

Throughout the year, Champion will showcase a variety of modern-day teams while also looking back at key milestones in the brand’s rich history that have cemented the signature ‘C’ logo within sports and popular culture. The 100th anniversary campaign will feature a global digital and social media campaign, a limited-edition Century Collection, and partnerships with key influencers.

“The ‘100 Years for the Team’ campaign allows us to connect with teams throughout the world to really show what team means during our centennial anniversary, in addition to partnering with the legendary Magic Johnson to celebrate and explore his own authentic history of passion and team spirit,” said David Robertson, Director of Brand Marketing. “Whether you’re a sports team of four from Tokyo or a team of three hundred from Texas interacting in everyday life, Champion wants to find you and to share your story.”

Teams are encouraged to share their stories via social media using #Champion100 or through the Champion100.com website for the opportunity to receive limited-edition product, be featured in a centennial celebration video and spotlighted on Champion’s social media channels and website. Limited-edition product collections, events and influencer partnerships will be announced throughout 2019. For further information on the Champion “100 Years for the Team” campaign, please visit the website and follow the brand on Instagram, Twitter and Facebook.

*Photo credits – Champion

Randall Bell x “Me We Do Be”

Why do some people dive, some survive and others thrive? The answer, Randall Bell, Ph.D., reveals, is surprisingly simple: choices. 

 

Bell, a socio-economist and the CEO of Landmark Research Group, has developed an easy-to-follow formula for authentic growth and success based upon 25 years of behavioral research. 

 

In his book, Me We Do Be: The Four Cornerstones of Success, Bell masterfully interweaves stories from his consulting work on high-profile cases — including Chernobyl, the World Trade Center, and O.J. Simpson — with findings from behavioral studies and his own survey of 5,000 people to reveal the daily habits that can make or break both personal and professional growth and success. 

 

In Me We Do Be, Bell explains that all behaviors can be organized into four cornerstones: 

•    Me is quality thinking that builds wisdom.

•    We habits form quality relationships. 

•    Do actions build productivity.

•    Be designs the future. 

 

There is no one-size-fits-all definition of success. For some, it’s making money. For others it’s having a loving family, winning a competition, completing a degree or beating cancer. The power of Me We Do Be is that it connects all the dots and creates a fresh perspective for moving forward, allowing readers to define what success means to them as individuals, while sharing the foundational elements that apply to everyone. 

 

Previously, the author led a national practice at PricewaterhouseCoopers, the world’s largest consulting firm. He has consulted on hundreds of cases, including the Flight 93 Crash Site, the BP Oil Spill, Hurricane Katrina and the nuclear testing at Bikini Atoll. 

 

Often a guest of the media, Bell has been profiled in The Wall Street Journal, People magazine, The New York Times, the Chicago Tribune, the Los Angeles Times, CNN, World News Tonight with Diane Sawyer, 20/20, Entertainment Tonight and by newscasters on every major television network. 

 

Please see Dr. Bell in a recent appearance on The Today Show.

 

Robert G. Allen, New York Times Best-Selling Author of Creating Wealth: “A fascinating blend of personal anecdotes from Dr. Bell’s vast professional experience interspersed with powerful quotes, insights and a timeless list of valuable habits designed to improve any life. There are many golden nuggets in here.” 

 

Jeffrey W. Hayzlett, New York Times Best-Selling Author of The Mirror Test: “Some think that complex problems require complex solutions. This is not always true. The four cornerstones of Me We Do Be are a simple, effective way to ignite passion in any life or business!”

 

Steve Alten, New York Times Best-Selling Author: “Eye-opening … Randall Bell’s Me We Do Be is as inspiring as Napoleon Hill’s classic Think and Grow Rich.” 

 

Bob Proctor, Best-Selling Author of You Were Born Rich: “Me We Do Be shows how the little things we do can have a dramatic impact on our quality of life; it’s that one small adjustment that can make the difference between winning and losing. Read, learn and act on the great information provided in this book.” 

 

For more information on Randall Bell and his motivational book, please visit the website: www.drbell.com.

 

Available online and at fine bookstores everywhere.

AMAZON’S THE GRAND TOUR

Has a show or movie ever energized you to seek adventure beyond the screen? The Grand Tour, a Prime Original that follows three intrepid former car journalists on their high speed escapades around the world, has attracted fans ready to hit the road for their own adrenaline fueled adventures. Amazon uncovered a few fun facts about Prime members who have streamed The Grand Tour, and we’re spreading the word on where to get inspiration for your next trip to the great outdoors. These trends were obtained by comparing the purchase behavior of a sample of 100K Grand Tour viewers on Amazon to that of 100K Non-Grand Tour viewers.

Amazon learned Grand Tour viewers are more likely to seek extreme outdoor hobbies and live in areas known for adventure in the great outdoors than those Prime members who haven’t streamed the show yet. In 2017, Grand Tour viewers spent 24% more in Amazon’s Sports & Outdoor store than an average non-Grand Tour viewer. And these Grand Tour viewers are not just novices of the outdoors; they purchased more brands for top outdoor athletes and serious outdoor enthusiasts including GoPro, Black Diamond, Osprey, Patagonia and Thule than did non-Grand Tour viewers. The largest percentage differences in spend on outdoor equipment between Grand Tour viewers and non-Grand Tour viewers were on cycling gear (53%), rock climbing gear (45%) and skiing and snowboarding gear (44%).

It is no surprise Grand Tour viewers in the US are living in places that are known as gateways to adventure. Washington – home of Mt. Rainier, Olympic National Park and neighbor to the Pacific Ocean, andColorado – land of the Rocky Mountains and Mesa Verde National Park, had the highest number of Grand Tour season two viewers per capita in the US. These states have an abundance of activities for those seeking an outdoor and adventurous lifestyle.

Grand Tour viewers are more likely to drive cars that are compact and adventure-ready and steer clear of the family cars. When purchasing automobile parts in Amazon’s Automotive store, customers can add information about their current car to the Amazon Garage for shopping parts and accessories designed specifically for that vehicle. The Subaru Impreza was the top car model that was more likely to be added to a Grand Tour viewer’s garage than a Non-Grand Tour viewer’s in 2017.

If you have been looking for motivation to dust off your bike, climb a new route, wax your skis or take the family camping, check out The Grand Tour for some adventure inspiration and see you in the great outdoors!

BARON DAVIS x NBA ALL-STAR WEEKEND

2-time NBA All-Star, Serial Entrepreneur and Master Connector, Baron Davis presented The BIG (Business Inside the Game) Power Summit events during NBA All-Star Weekend.
An invitation-only traveling series of highly-curated summits, workshops, and immersive experiences utilized explore how to create real business and social impact, The BIG Power Summit assembled a network of upper echelon thought-leaders, industry experts, and rising stars from diverse backgrounds to connect, learn, and engage in dynamic, yet exclusive environments.
BIG Lovefest : Wednesday, February 14 @ The Jeremy Hotel
The Summit began with the BIG LOVEFEST Valentine’s Day Women’s Networking Luncheon at the Jeremey Hotel at West Hollywood, hosted by ESPN Sports Center Anchor, Cari Champion and sounds by DJ, television personality, and fashion model DJ KISS. The event honored women in business, sports, and entertainment including motivating speeches by Los Angeles Sparks President/COO, Christine Simmons, ESPN Sports Center Host, Cari Champion, and Baron Davis.
ESPN
Baron Davis with ESPN Sports Center Host Cari Champion

Jemele

ESPN’s Jemele Hill
Welcome to LA : Thursday, February 15 @ The London Hotel
Curated to set the tone of celebration for the weekend with music provided by DJ, producer and photographer DJ D-Nice, who began his career in the mid-1980s with legendary hip hop group Boogie Down Productions.
Attendees include: Ice Cube, Retired NBA Champion Matt Barnes, executive producer of VH-1’s reality TV series, Basketball Wives, Shaunie O’Neal, Lil Wayne’s manager/Maverick Management, Cortez Bryant (Young Money), retired NBA player Amare Stoudemire, NBA “super fan”; James Goldstein, and two-time NBA All-Star MVP, Allen Iverson.
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Ice Cube with Baron Davis

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Allen Iverson, James Goldstein, and Baron Davis
The BIG Summit : Saturday, February 17 @ The London Hotel
Panel attendees were treated to thought leadership at the highest level brought together to exchange future-forward ideas around how to create real business and social impact, collaborations and opportunities that live at the intersection of sports, media, technology and culture, disrupting industries, and enriching our communities. Panelists include: Rapper, Actor, Producer, ICE CUBE, NBA All-Stars Chris Paul and David Robinson, Co-founder and President of Lyft, John Zimmer, and others. A viewing party of NBA All-Star televised events immediately followed the panel.

Additional panelists include: Film Producer, Scott Budnick, Philadelphia Eagles, Jay Ajayi, and Passionflix CEO, Tosca Musk (sister of Elon Musk).

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Ice Cube, Hamet Watt, and John Zimmer

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Scott Budnick, Jay Ajayi, David Robinson, and Chris Paul

Diabetes × 11 Motivational Tips

Fight Your Diabetes and Finally Get Fit in 2018:

11 Motivational Tips for Getting Started

If you suffer from diabetes or prediabetes, being a couch potato is particularly dangerous to your health. Here, the American Diabetes Association and Dr. Sheri R. Colberg explain why staying fit is crucial to managing this disease—and offer 11 tips to get you excited about exercising just in time for the new year

Now that 2018 is finally here, you’ve decided that this year you’re finally going to better manage your diabetes, starting with that dreaded word: exercise. According to Sheri R. Colberg, PhD, FACSM, if you suffer from diabetes or are at risk for developing the disease, deciding to commit to fitness could be a real lifesaver. That’s why it’s more important than ever that you make sure this resolution sticks.

“Considering that more than 29 million people have diabetes and 84.1 million American adults have prediabetes, it’s crucial that a large number of people make lifestyle changes for the sake of their health,” says Dr. Colberg, who partnered with the American Diabetes Association to write the new book Diabetes & Keeping Fit For Dummies® (Wiley, February 2018, ISBN: 978-1-119-36324-8, $22.99).

“If you have diabetes or are at risk of developing it, exercising regularly is the single most important thing you can do to keep your blood glucose levels in check, reduce your risk of developing complications, and slow down the aging process,” she adds. “And the new year is the perfect time to commit to doing more physical activity.”

Although having diabetes increases your risk of getting health problems that can greatly reduce your quality of life, Dr. Colberg says you can fight back by keeping fit. Exercise enhances your body’s sensitivity to insulin. Many chronic diseases in addition to type 2 diabetes are associated with reductions in your insulin action, like hypertension and heart disease. Exercise may also enhance your body’s ability to produce more insulin. Plus, it lowers your risk of premature death, heart disease, certain cancers, osteoporosis, and severe arthritic symptoms.

Make some extra money on the side. Did you know you could sell your diabetic test strips and receive quick cash in return? Online companies (such as TestStrips4Money.com) will buy your test strips at great rates, allowing you to make some extra revenue on the side. Living with diabetes can get costly, so this is something you might want to consider.

“Beyond just the physical benefits, exercise can have a positive impact on your mental and emotional health as well by lessening feelings of stress, anxiety, and depression,” she adds. “Being active can also positively affect your self-confidence, body image, and self-esteem.”

Knowing all those benefits may not be enough to get you motivated to start exercising more. So many find that the hardest part can be trying to find the motivation to begin. Read on for Dr. Colberg’s tips to get you moving in the new year and beyond.

Choose activities you enjoy. It’s human nature to avoid doing the things you really don’t like to do. If you absolutely hate running, it’s probably not the best activity to choose to get started with. Most people need exercise to be fun, or they lose their motivation to do it over time. By actually having fun with your activities, you will more easily make them a permanent and integral part of your routine. Try picking activities you truly enjoy, such as salsa dancing or golfing (as long as you walk and carry your own clubs).

“Maybe you haven’t found any activities that you enjoy much,” says Dr. Colberg. “If that’s the case, choose some new ones to take out for a test run (so to speak). Also, be sure to choose an exercise that suits your physical condition and overcomes or works around your limitations.”

Start off with easier activities. Dr. Colberg warns that exercising too hard right out of the gate will likely leave you discouraged or injured—especially if you haven’t exercised in a while. Instead, start slowly with easier activities and progress cautiously toward working out harder.

“If you often find yourself saying that you are too tired to exercise, your lack of physical activity is likely what’s making you feel sluggish,” says Dr. Colberg. “But after you begin doing even light or moderate activities, your energy levels rise along with your fitness, and your physical (and mental) health improves.”

Check your blood glucose for added motivation. When starting a new exercise, use your blood glucose meter or continuous glucose monitor to check your blood glucose before, during (if you’re active for more than an hour), and after your workout. Why? A reading that changes—especially in the direction that you want it to—can be very rewarding and motivating. You will be able to see evidence of real results. If you don’t check, you may never realize what a positive impact you can have on your diabetes simply by being active.

“Let’s say your blood glucose is a little high after you eat a meal, and you want it to go lower without taking (or releasing) any more insulin,” says Dr. Colberg. “You can exercise after your meal and bring your blood glucose down within two hours after eating and taking insulin, or you can avoid or lower post-meal spikes in your blood glucose. You wouldn’t know the extent of the effect you can have without using your blood glucose meter or continuous glucose monitor to check.”

Spice up your routine. One of the chief complaints about exercise is that it is boring. Feelings of boredom with your program can be the result of repeating the same exercises each day. To keep it fresh, Dr. Colberg suggests trying different physical activities for varying durations and at different intensities. Just knowing that you don’t have to do the same workout day after day is motivating by itself.

“You may want to do a variety of activities on a weekly basis, an approach known as cross-training,” says Dr. Colberg. “For example, you can walk on Monday, Wednesday, and Friday but swim on Tuesday and take dance classes on Saturday. In addition to staving off boredom, adding variety to your workouts has many other advantages as well, such as using different muscles so more muscles get the benefit of exercise training.”

Find an exercise buddy (or several). You don’t have to go it alone when being active. Having a regular exercise buddy keeps you accountable, increases your likelihood of participating, and also makes your activities more social and fun. Get your spouse, family members, friends, and co-workers to join in your physical activities. Having a good social network to support your new or renewed exercise habit helps you adhere to it over the long run.

“Your community may be a good place to look for other exercise options,” says Dr. Colberg. “Take the time to find out what’s available in your area. You can often find groups of health-conscious people walking together during lunch breaks, or you may be able to join a low-impact aerobics or other exercise class offered at your workplace, community center, or recreation center. The more you can get involved in making your lifestyle changes a part of a larger community, the more likely you are to be successful in making them a lifelong habit.”

Set goals… Setting goals can help keep your interest up and be a great motivator. For instance, if you walk for exercise, you may want to get a pedometer and set a goal of adding in 2,000 more steps each day. But when laying out your fitness goals, be realistic and avoid setting unreachable goals that will sabotage you from the start. That said, if you do have large goals, great! Break them down into smaller, realistic stepping stones (such as daily and weekly physical activity goals). This will help keep you on track and keep you from becoming too overwhelmed with trying to accomplish your goal.

“Using a fitness tracker, activity log, or fitness app may also be a good idea for helping you reach your exercise goals,” says Dr. Colberg. “Figure out what works best for you.”

…And don’t forget to reward yourself. Having goals is great, but with no reward, what motivation do you have for reaching them? When you reach an exercise goal, be sure to reward yourself (but preferably not with food!).

“No one ever said that sticker charts and non-food treats are just for kids,” says Dr. Colberg. “Maybe you can promise yourself an outing to somewhere special, the purchase of a coveted item, or another treat that is reasonable and effectively motivates you to exercise. If you do miss one of your goals, try to make the rest of them happen anyway. Then reward yourself when you meet any of your goals, even if you don’t make them all happen.”

Have a Plan B ready just in case. Always have a backup plan that includes other activities you can do in case of inclement weather or other barriers to your planned exercise. For example, if a sudden snowstorm traps you at home on a day you planned to swim laps at the pool, be ready to walk on the treadmill or try out some resistance activities (like abdominal crunches and leg curls). Even if you don’t enjoy your second-choice exercise as much, you can always distract yourself to make the time pass more pleasantly. Read a book or magazine, watch your favorite TV program, listen to music or a book on tape, or talk with a friend on the phone while you’re working out.

“Keeping an exercise routine can be a slippery slope—especially when you’re starting out,” says Dr. Colberg. “One roadblock can be all it takes to set you back. By having a backup plan, you are still keeping your body active in some capacity and are less likely to quit altogether.”

Schedule your workouts. You show up for your doctor’s appointments, so why should scheduling your physical activity be any different? Write your exercise down on your calendar or to-do list just like you would any other appointment. Scheduling it into your daily activities will help keep you from making excuses. If you already have the time blocked off, you will be more likely to do the activity.

“Never make the mistake of assuming exercise will happen just because you claim that you want to do it a certain number of days per week or month,” says Dr. Colberg. “It takes some planning ahead and the commitment to make it a priority.”

Take advantage of opportunities for “SPA time.” How many times have you driven around a parking lot to find a spot close to the door instead of just parking farther away and walking? When you do that, you’re missing out on an opportunity for spontaneous physical activity (SPA). There are plenty of ways to incorporate SPA into your daily routine. If you have a sedentary desk job, take the stairs rather than the elevator whenever you can. Walk to someone else’s office or the neighbor’s house to deliver a message instead of relying on the phone or email. Guess what? You’ve just gotten yourself more active without giving it much thought.

“Keep in mind that you don’t have to do activities at a high intensity for them to be effective,” says Dr. Colberg. “Adding in more daily movement in any way possible is likely to benefit your health. These could include gardening, doing housework, walking the dog, or even just standing while talking on the phone.”

Take small steps to get yourself back on track. Even after you’ve developed a normal activity routine, it can be easy to get off track. If you’re having trouble getting restarted, simply take small steps in that direction. You may find you need to start back at a lower intensity by using lighter weights, less resistance, or a slower walking speed. Don’t overdo it to make up for lost time. Starting out slowly with small steps will help you avoid burnout, muscle soreness, and injury.

“If you don’t want to exercise on a given day, make a deal with yourself that you’ll do it for a short time to get started,” says Dr. Colberg. “After all, getting started is often the hardest part. Even doing only 5 to 10 minutes at a time (rather than 30 minutes or more) is fine. After you’re up and moving, you may feel good enough to exceed the time you planned on doing in the first place. The key is to begin through any means possible.”

“When it comes to living with diabetes or prediabetes, exercise is very powerful medicine, and the side effects are all good ones,” concludes Dr. Colberg. “This is why it’s so important to get motivated and commit to an exercise routine, because it will change your life and put you on the road to wellness. Make 2018 the year that you take charge of your life, get fit, and discover better health at last.”

About the Author:

Sheri R. Colberg, PhD, FACSM, is the author of Diabetes & Keeping Fit For Dummies®. She is professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert. She is the author of 12 books, 25 book chapters, and over 300 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com and DiabetesMotion.com).

About the Book:

Diabetes & Keeping Fit For Dummies® (Wiley, February 2018, ISBN: 978-1-119-36324-8, $22.99) is available at bookstores nationwide, from major online booksellers, and direct from the publisher by calling 800-225-5945. In Canada, call 800-567-4797. For more information, please visit the book’s page on www.wiley.com.

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