As the weekend is approaching here’s a quote that should keep you focus.
“Amateurs sit and wait for inspiration, the rest of us just get up and go to work.”- Stephen King
This is a great mindset to have, with anything in life the work comes first. Inspiration moves through everybody but attaches itself to the ones in motion.
We must move forward towards our dreams, not sit still and wait for it to hit us.
Every morning you wake up is another opportunity to do the work you been made to do.
The spark lies inside all of us, we just need to ignite it.
Movement is critical, the work is necessary, so get up and get going.
When stress happens in our lives, we look for a way to hide from it. The most common way to do so is to eat our stress away. You may be asking, why do we do this? Here are some reasons why you stress eat:
Comfort-Stress can be really uncomfortable and eating high calorie foods can lead to comfort. When comfortable we tend to not worry about what’s stressing us out.
A Quick Distraction- Stuffing our face with food can be a real distraction from stresses in life. Eating can take our focus away and provide a time away from thinking about what’s stressing us out in the first place.
Dopamine Hit- We all know how good it feels when dopamine occurs. Nothing quite brings us dopamine like food. The sweetest of treats probably work best, so you may catch yourself slamming down donuts, cookies, and cakes at a furious pace.
Low Energy- When stressed out you may have felt your energy levels dip. This energy drop can have you craving high fat, high sugary foods to get your energy back up quickly.
Stress eating is normal and will occur. Your job in these situations is to be mindful and think before you act on those feelings. It’s other, more healthy ways to fight off stress like exercise and meditation. Try these practices instead next time stress comes your way.
If you ever been stuck and can’t make a decision, you may have fallen victim to overthinking. You did the work already but when that test comes, whether it be academics, sports, or just another day at the office, you find your mind hijacked by chatter. This chatter can cause you to overthink so much that you fall flat on your face. Here are some ways to counteract those thoughts:
Trust The Process- First you need to believe in the process and know that you are well prepared for the moment. Having the confidence that the repetition you put in is more than enough will put your thoughts at ease.
Watch Your Self-talk-You have positive and negative talk that goes on in your head. In the high stake moments is when you need to lend more on the positive self-talk. That negative chatter maybe loud at times, but you do have control over them. Be mindful of the chatter in your head and switch it when needed.
Take Deep Breaths- You may feel your heart pulsing and your breathing become eradicated when you overthinking. At this moment you must stop and focus on controlling your breathing. Once you have your breath under control, you can take back control over your thoughts and emotions. Taking a few deep breaths, in and out, puts overthinking to rest.
Get Into The Flow State-On the other side of overthinking is the flow state. Being in flow is when you are fully immersed and focused in an activity. You will feel the time passing fast and everything beginning to click. The flow is the most optimal state and where overthinking doesn’t occur.
It may take all these different ways to put a stop to overthinking. And they might not work for you at first. Getting to the flow state is the highest peak but can be hard to reach. But the more you try, the closer you get. So keep going and leave overthinking in the past.
The outside noise can be a killer at times, but nothing like the noise inside. Our minds are built to ponder on the negative longer than on positive events.
Going against our biology can be a real battle but must be done.
They say for every one negative experience, it takes five positive experiences to counteract it. This means we must be mindful and attentive in our lives, and not let those negative experiences get the best of us.
Letting negative factors dictate our lives is a big no, no. Here’s a couple questions you should ask yourself:
Who is the deciding factor?
Who can make these decisions?
The answer is you, and the way you control the thoughts inside your head.
Your thoughts, whether positive or negative, affects your view of life.
Make that view a positive one, make that view work for you.
Your Goal This Week- Take a good look at your life, are you trapped by your negative thoughts? Are you a prisoner of your own mind? If so, start to mindfully take control of your thoughts. Replace those negative thoughts with positive ones. If you really open your eyes, you will see you have so much to be grateful for. The world is beautiful and has so much to offer. Start taking advantage of these positive things, and experience life in all its glory.
That’s it for Monday Motion, remember you don’t need motivation, you just need to keep moving forward. Let’s go out and tackle the week ahead.
Protein may be the most important macronutrient of them all. It’s the building block of the muscle and so much more. Protein is made of amino acids, 22 different ones to be exact. Long story short, you need protein to function, but is timing important? Here are few times during the day you should consume protein:
Morning-Consuming protein in the morning has many benefits. One being, protein will keep you full for longer. Being full longer can stop the senseless act of eating junk food when you get hungry. This will keep you energized and ready to attack the day.
Pre/post Workout- Some protein before a workout can prolong the feeling of hunger during exercising. It can also supply you with the energy you need to complete your workout. Consuming protein post workout will help with muscle growth and repair, which is important for you to become your optimal self.
With Every Meal- Having protein with every meal is essential to ensure you get the right amount of protein a day. It’s recommended that you consume 0.8-1 gram of protein per body weight. Some could even eat more like bodybuilders trying to bulk up. Even with having protein with every meal, it can be hard to reach this amount. Having protein shakes or snack throughout the day can ensure you will get the right amount each and every day.
Before Bed-Consuming protein before bed can aid in the growth and recovery of your muscles. Slow digesting proteins will be ideal in this situation like yogurt, cottage cheese and nut butters (almond/peanut butter).
So back to the question, is timing important? I will say yes, but getting the overall consumption for the day should be your main focus. It’s essential to you to get the right amount and type of protein every day, so go and get your protein on.
You may hear self-discipline and picture all the hard work it takes. And yes, you will be correct, but self-discipline also means freedom. If you’re scratching your head right now, let me explain: self-discipline allows you to take control of your life by doing things that will benefit you. Here are some of benefits you will receive when living a life of discipline:
Controlling The Direction Of Your Life- Being discipline gives you the ultimate control over your life. Having the self-discipline to get up early and get after it without nobody pushing you will only lead to growth. Attacking your goals with your all will put you in the driver’s seat.
Better Health- Being discipline will lead you to overall better health. The undisciplined will pay no mind to their health, and slowly decline over time because of it. When you decide to be self-disciplined you will make sure to carve out time for workouts, sleep, and proper nutrition. These 3 key elements to health can make a big impact on how well you live.
Finance Management- Being discipline equals to improving your finances. Managing your money is essential for your financial security. Without self-discipline your money can come and go with not much to show for it. This is a broke mindset and one you should avoid. Self-discipline is the cure for your financial troubles, which can reinsure you save and invest more or at least as much as you spend.
Improve Relationships- Being discipline will improve all your relationships in life. Making time for our friends and significant other takes disciplining your time properly. We all live busy lives and tend to forget about our close relationships. When we lose touch with our relationships, those closest to us distant themselves away from us. When we do need those people, they’re not around, self-discipline ensures you keep in touch with them no matter how small that time may be.
Self-discipline improves not just these, but every other aspect of your life. The benefits are endless and you will be wise to master your discipline.
Triple D Health and Fitness 