motivation

How to stay Motivated by Laura Scanlon

Motivation

No matter what time of the year it is, we all reach a slump at some point. It can be for any reason and once you miss a couple of days training, your food choices usually suffer and then a vicious cycle starts. It is ok to take days off but only when you feel they are needed, for example when you are sick, feel like your coming down with something, your body is tired etc. It is when you start to feel lazy, this is when you need a kick.  

What motivates me

I get asked a lot "what keeps me motivated" and my answer is simple, to be better, faster, stronger. I love the feeling after a workout, the sense of achievement, the endorphins, it is a feeling money can't buy. Yes I have days where I feel unmotivated, we are all human, but I try my best to still make an effort, especially with my food choices.

I read an article recently that really struck me and it was actually on a day I wasn't feeling so motivated. It was an article about overthinking situations, and overthinking about life in general and how we should all try live in the moment. What really struck me the most in the article was the last part where the author spoke about comparing yourself to others and how people moan about having to exercise daily. She said that any able-bodied person who can wake up in the morning, put their trainers on and go for a run has struck gold in life, Why? because there are people who simply can't. I hope this thought motivates you as much as it did for me.

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Be your Own Motivation

Stop comparing yourself to others. Be You.

 

Motivational Fitness Tips 

 

1.  Forget the saying "Summer bodies are made in winter" our health should never be a seasonal thing. Fitness should play a role in your life daily, even if it is a "rest day" you should be consciously aware of your food intake and how your body is feeling.

 

2. Don't set your alarm an hour later in the winter than summer to skip the gym. Keep your routine the same. If your waking later than usual it is likely your body is more sluggish and tired, which will ultimately lead to bad food choices. 

 

3. Try out a new class to keep you motivated. There is such a variety of classes to choose from and most gyms offer at least a first free class so why not avail of them.

 

4. Train with a buddy and get fit together. Nothing beats getting up in the morning when you have a friend counting on you. 

 

5. Buy yourself some new activewear to motivate you. 

 

6. Set a goal for yourself. Whether it is a 1 rep max for a squat, a faster 5k time or just to feel fitter. Give yourself 4-6 weeks to see changes and go for it.

 

7. Update your music, get some energetic music to help you through your workout.

 

8. Get outdoors and embrace the fresh (sometimes wet) weather. Rain, hail or sunshine, stay committed and get moving.

 

9. Up your daily water intake, if you struggle with water, chances are you may be dehydrated and you don't even know it. Buy a 2 litre bottle and sip it throughout the day. Avoid putting any sweeteners into it.

 

10. YOU get the opportunity to wake up and move, some people don't.

 

Laura x

 

 

11 Tips for beginner runners by Laura Scanlon

Hi Guys,

When it comes to fitness nothing happens overnight and this is especially true with running. Persistence is key and making that first commitment to wanting to be better is a great start. I started running when I was 7 years old, it is something that I thank my parents for getting me involved in. It has stood to me in many ways. Unbeknown to me back then it would be the start of a long fitness journey that I am still on 22 years later. Running can be a love/hate relationship, but once you get over the initial hurdle of where to start then it can be a journey you can take forward with you in your life.

I have compiled 11 tips for beginners and also for those who need the motivation to get back into it. 

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If I could give one piece of advice to someone who is new to running it would be........'have patience'

 

Top Tips:

  1. Invest in good running shoes - injuries from poorly supported running shoes can cause major setbacks. So get the proper advice when buying. 

  2. Always warm up - jumping jacks, jump squat, walking lunges, half burpees....just get moving before running straight into it. Light stretching is also good, hip opener exercises, quad stretches & calf stretches.

  3. Make it a habit rather than a chore - even if you only get out for a few minutes a day, all those minutes will add up to making you fitter.

  4. Go for distance rather than time - slow it down, don't stress about your pace or time, be patient. Try a 0.5 of a kilometre and slowly build from there. 

  5. Take breaks when needed - if you have only been running for a few minutes and feel you need to stop then do. Keep a nice walking pace, catch your breath and start to jog again. You should always be able to have a conversation when running, otherwise you are over exerting.

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Stretching is a vital part of  recovery.

 

 

6. Join a running club - what better motivation than having a coach tell you what to do and having a training group.

7. Keep a training diary - this is a guaranteed winner to motivate you as the weeks go by. It is like having a mini celebration each week.

8. Don't neglect other types of training - like resistance training, we all need muscle to help make us stronger while running and also to protect our bones. Also activation exercises for the glutes are essential to prevent injury. Click here to see my top glute activation exercises 

9. Remember why you started - it is very important to remember why you wanted to start in the first place. Whether it was weight loss, tone up, gain speed, gain endurance always remember that.

10. Set a goal- if you have a goal set in your mind you are more likely to be motivated to keep it, especially if it is something set in stone, like a race. Participating in a race is also a great way to meet people in the running community. Your goal can also be a smaller one like, just being able to run better and more fluid in 4 weeks time.

11. Rest days - are essential for recovery, over doing it will only slow down your progress. 

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"One run can change your day, many runs can change your life"

All running gear in images are new season OTG Active

Happy running guys, don't forget to comment if you have any questions. Or I would love to hear about your running journey to date. Be sure to check out my "Running Workouts" ebook, sign up via the pop up on my website and get it sent straight to your email.

Laura x