This article highlighted on msn.com this morning is just what I needed to read. This makes two days in row my 5am morning mind games convinced me to skip the gym. I know I need to find some new motivation! You'll notice the article is geared towards men...
Obviously I've worn out #1. I'm signed up to run the Disney Half in January - and maybe I'm running a mile a week - that's not going to cut it!
I like #6 & #7 - that just might work!
I know #11 helps. Just need to find time to do that. With my competitive nature - #16 might just work too. Maybe T & I need to start a competition around the 'streak'.
Ha ha - #20. I had T take a pic of me in a bikini. Wow I was pretty disgusted and embarrassed. I realize I'm not overweight - but there is definitely room for improvement. Maybe if I print the pic and frame it on my nightstand it'll help :)
20 Ways to Stick to Your Workout
Fading motivation is the enemy of every great weight-loss plan. To stoke the fires, top trainers reveal their never-quit, get-fit-quick tricks.
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
1. Sign up for a distant race
That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.
2. Make a 'friendly' bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
4. Switch your training partners
Working out with a partner who will hold you accountable for showing up at the gym works well—for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
5. Compete
Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2009 (www.2009worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
6. Think about fat
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
7. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
8. Join a fitness message board
It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly-Off Club Forum member with the username "Determined," it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined. To sign up, click here.
9. Strike an agreement with your wife and kids
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.
10. Burn a workout CD
Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or—if you're over 40—Hot Tuna).
11. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.
12. Squat first
If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.
13. Schedule a body-composition test every 2 months
It'll provide you with a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee—just make sure the same trainer performs the test each time.
14. Don't do what you hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
15. Go through the motions
On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.
16. Start a streak
There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.
17. Make your goals attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
18. See your body through her eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her—abs, love handles, upper arms, and so on—and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.
19. Buy a year's worth of protein
"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.
20. Blackmail yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below... " (Include as many e-mail addresses—especially of female acquaintances—as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.
Hopefully you found the right motivation for you!
Happy Half Year AB :)
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The best part about football season this fall will be all the time I get to spend with my growing niece :) To say she's adorable is an understatement!! Grandma came down to babysit during the game this weekend - so we had the whole family together :)
Hokie family picture
Check out those legs!
She is full of smiles! I couldn't get enough. I think she's watching the dogs wrestle. To our surprise she loves the dogs - every time they bark and wrestle she has a fit of giggles :)
Quality time with Uncle T - he loves holding the baby :)
Sunday we headed to NC to surprise my grandpa for his 80th! What a great day to hang out with family around the grill :) Here are some 4 generations shots.
Precious!
Here's great grandpa making faces :)
Good times with family!
Hokie family picture
Check out those legs!
She is full of smiles! I couldn't get enough. I think she's watching the dogs wrestle. To our surprise she loves the dogs - every time they bark and wrestle she has a fit of giggles :)
Quality time with Uncle T - he loves holding the baby :)
Sunday we headed to NC to surprise my grandpa for his 80th! What a great day to hang out with family around the grill :) Here are some 4 generations shots.
Precious!
Here's great grandpa making faces :)
Good times with family!
Viva Las Vegas!
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I'm soliciting suggestions to make our Vegas trip the best!! This will be my 4th trip to Vegas, but the first was 15 years ago and all the others I'm usually working, as I will be this time too. So I don't get to explore too much. Todd is joining me for the end of the trip and we'll have a couple days to have fun! This is his first time to Vegas - I want to make sure he never forgets it!
So... What's your...
...favorite restaurant?
...favorite show?
...favorite comedian?
...favorite hotel/casino?
...favorite off the beaten path place?
...favorite place to shop?
...favorite free activity?
...favorite do not miss thing about Vegas?
Thanks! I'll be sure to blog pictures when we return :)
So... What's your...
...favorite restaurant?
...favorite show?
...favorite comedian?
...favorite hotel/casino?
...favorite off the beaten path place?
...favorite place to shop?
...favorite free activity?
...favorite do not miss thing about Vegas?
Thanks! I'll be sure to blog pictures when we return :)
New Puzzle
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I love figuring these out - hope you do to!
NPR's Sunday Puzzle
Take the two-word name of a well known city in Michigan, and its not Ann Arbor.
Add the letter "E" to the first world and rearrange the letters, you'll name something people try to avoid.
Add the letter "E" to the second world and rearrange the letters, you'll name something else people try to avoid.
And here's a hint: Both words start with the same letter, and both words end with the same letter.
What's the city and what are the words?
NPR's Sunday Puzzle
Take the two-word name of a well known city in Michigan, and its not Ann Arbor.
Add the letter "E" to the first world and rearrange the letters, you'll name something people try to avoid.
Add the letter "E" to the second world and rearrange the letters, you'll name something else people try to avoid.
And here's a hint: Both words start with the same letter, and both words end with the same letter.
What's the city and what are the words?
Cash Update
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Got the call :) Cash made it through surgery. What we've all been wondering.... he's not all he.
I don't really understand this - but we knew Cash had one testie that had 'dropped' but was still internal. So she 'neutered' that. Then went inside to see what she could find. Well she found another testie (we think) attached to a uterus. A cervex. A vaginal vault. So Cash was then 'spayed'. She closed him/her up to work on the penis. Turns out he/she had two frenulums that she transected. (I sound smart don't I) The bad news is that since Cash's penis has been this way for 7 months - it's pretty much stuck. His/her penis bone is bent permanently. Then she stitched his/her prepuce to his body so it wouldn't hang down. Apparently his/her penis which should be about 4 inches for his size - is only 2 - which doesn't help things.
She's going to send Cash home tomorrow let him/her heal for 7-10 days to see how things go. Maybe things will stretch and adjust and sort themselves out.
She's thinking this surgery won't solve all his/her problems and Cash'll have to have a penil amputation. At wish point I guess Cash'll become more she than he :)
I was waiting for the he/she answer before I gave Cash a middle name. I guess now I get to pick a girl name :)
I don't really understand this - but we knew Cash had one testie that had 'dropped' but was still internal. So she 'neutered' that. Then went inside to see what she could find. Well she found another testie (we think) attached to a uterus. A cervex. A vaginal vault. So Cash was then 'spayed'. She closed him/her up to work on the penis. Turns out he/she had two frenulums that she transected. (I sound smart don't I) The bad news is that since Cash's penis has been this way for 7 months - it's pretty much stuck. His/her penis bone is bent permanently. Then she stitched his/her prepuce to his body so it wouldn't hang down. Apparently his/her penis which should be about 4 inches for his size - is only 2 - which doesn't help things.
She's going to send Cash home tomorrow let him/her heal for 7-10 days to see how things go. Maybe things will stretch and adjust and sort themselves out.
She's thinking this surgery won't solve all his/her problems and Cash'll have to have a penil amputation. At wish point I guess Cash'll become more she than he :)
I was waiting for the he/she answer before I gave Cash a middle name. I guess now I get to pick a girl name :)
Cash's big day!
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Today we'll find out if Cash is all testosterone or if he has a feminine side :) I dropped him off at Companion on the way into the office and he was not happy to be at the vet! In medical talk here are the findings of the VMRCVM. Basically he has a birth defect (the penis positioning, how it works, etc) and there's a chance he's a hermaphrodite.
Diagnoses: unilateral cryptorchid, persistent penile frenulum with paraphimosis
Physical Examination Findings: The penis is directed caudally. There is a large persistent penile frenulum with paraphimosis of the penis.
Case Outcome: This is an unusual presentation, and we are uncertain as to Cash's secondary sexual characteristics. As he is cryptorchid, an abdominal surgery would allow further evaluation as well as surgical management. At the same time as his neutering, the persistent penile frenulum should be transected. It is our hope that once the frenulum has been transected, his penis and prepuce will develop normally and resolve the paraphimosis. However, please bear in mind that if the paraphimosis is persistant, additional surgery may be required.
Here are some before pics that might make more sense. You can see the positioning. Notice his penis stays out and forms a little bulb. There's a skin attachment that prevents it from moving in the prepuce normally.
Poor guy sits right on it, that can't be comfy.
A couple underside pics.
Poor little guy. He doesn't know anything is wrong. He thinks it's normal to squat and pee backwards between your legs :) Even though his butt may not be cute - his face certainly is! He has the sweetest personality :)
Here he is during his first river swim! We had to drag him in!
The same day he found some shade to cool off.
At the house he prefers to lay in the sunlight!
Aren't the brothers cute sharing their chair :)
I can't believe I've become somewhat of a dog person!
Diagnoses: unilateral cryptorchid, persistent penile frenulum with paraphimosis
Physical Examination Findings: The penis is directed caudally. There is a large persistent penile frenulum with paraphimosis of the penis.
Case Outcome: This is an unusual presentation, and we are uncertain as to Cash's secondary sexual characteristics. As he is cryptorchid, an abdominal surgery would allow further evaluation as well as surgical management. At the same time as his neutering, the persistent penile frenulum should be transected. It is our hope that once the frenulum has been transected, his penis and prepuce will develop normally and resolve the paraphimosis. However, please bear in mind that if the paraphimosis is persistant, additional surgery may be required.
Here are some before pics that might make more sense. You can see the positioning. Notice his penis stays out and forms a little bulb. There's a skin attachment that prevents it from moving in the prepuce normally.
Poor guy sits right on it, that can't be comfy.
A couple underside pics.
Poor little guy. He doesn't know anything is wrong. He thinks it's normal to squat and pee backwards between your legs :) Even though his butt may not be cute - his face certainly is! He has the sweetest personality :)Here he is during his first river swim! We had to drag him in!
The same day he found some shade to cool off.
At the house he prefers to lay in the sunlight!
Aren't the brothers cute sharing their chair :)
I can't believe I've become somewhat of a dog person!
A Busy Fun Week
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Tonight: Free popcorn at the Lyric - Waitress
Tuesday: Cash goes under the knife - He'll be neutered, spayed (maybe), and have his penil birth defect fixed - hopefully :)
Wednesday: Summer schedule work from home - LOVIN IT!
Thursday: Third Thursday Breakfast! Lunch with Leadership NRV buddies. Summer Softball semi-finals and hopefully FINALS!
Friday: Relax
Saturday: Stamp Camp (Stampin Up fun)
Sunday: Canoe/Fish with my hubby :)
Tuesday: Cash goes under the knife - He'll be neutered, spayed (maybe), and have his penil birth defect fixed - hopefully :)
Wednesday: Summer schedule work from home - LOVIN IT!
Thursday: Third Thursday Breakfast! Lunch with Leadership NRV buddies. Summer Softball semi-finals and hopefully FINALS!
Friday: Relax
Saturday: Stamp Camp (Stampin Up fun)
Sunday: Canoe/Fish with my hubby :)
brag time
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I headed to Charlotte Friday after work to spend some time with my bro, s-i-l, and adorable niece! When J said Annabelle weighed in at 15lbs at her 4 mo checkup I was thinking she was still pretty small - was I wrong! Not small in the slightest :) She was full of smiles and giggles and very fun to be around! I'm looking forward to football season when I'll get to see a lot more of them!
Annabelle got to eat prunes for the first time Sat morning. Based on this expression you can tell what she thought of them!
She tries to help shove the spoon into her mouth which just results in a big mess!
Here she is all cleaned up with a full stomach chillin' while we ate breakfast.
We're hanging out on the couch :)
As I said - she is full of smiles.
As long as she's rested and fed - she's happy :)
I can't wait to see what she thinks of her cousins in Sept!
Annabelle got to eat prunes for the first time Sat morning. Based on this expression you can tell what she thought of them!
She tries to help shove the spoon into her mouth which just results in a big mess!
Here she is all cleaned up with a full stomach chillin' while we ate breakfast.
We're hanging out on the couch :)
As I said - she is full of smiles.
As long as she's rested and fed - she's happy :)
I can't wait to see what she thinks of her cousins in Sept!
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