When it comes to pushing our bodies we need to be fully committed. This commitment can sometimes become overwhelming and be problematic. Trying to push too much can have side effects like injuries, which could leave you on the sidelines. This is when the philosophy less is more comes into play, how can we build this mindset into your workout plan:
Heart Rate Monitor- Heart rate monitor can be a good tool to track your beats per minute(BPM). Your resting heart rate(RHR) can be the determining factor of how hard your workouts should be. A normal RHR is between 60-100 BPM, yes this is normal but in my opinion is still a little high. Healthy eating can a consistent workout routine can help you bring your RHR down. The other benefit of a heart rate monitor is it can track your BPM during a workout. This way you can keep your workouts in the right zone. A zone is determined your BPM, there’s 5 zones ranging from moderate to intense.
Extra Sleep- Sometimes even if you’re getting the recommended 7-8 hours of sleep your body may need more. This can be the case after a hard day of working out. It maybe a good idea to get some extra sleep the next day to help your body recover. I know some go-getters may toss this idea to the side, but will be smart to follow. This way you will avoid a sluggish workout later.
Light Exercise- Not every workout has to be to the death. Scheduling light days like a stretching or steady cardio session. These exercises will keep you moving but nothing too extreme. If your goal is to workout every day, this can be a great way to do so.
I’m no way telling you to stop the hard workouts. In fact you need those workouts to reach your fitness goals. But, a better plan is to realize sometimes less is more. So add these tools to your training and begin to reach a new fitness level.
Let’s start by debunking the myth that we always stay the same. If you believe that you can never change, then you might be stopping yourself from growth. It’s been proven that our brain is like plastic and can be shaped and reshaped throughout our lives. This is called neuroplasticity, and here is hold you can improve your brain:
Exercise- Performing physical activities is a great way to keep your brain forming. Trying new activities like martial arts will force your brain to rewire itself and get better.
Reading- Grabbing a book and taking time out of your day to read will guarantee that your brain will continue growing. It so many subjects out there that you can dive into like psychology, philosophy and a whole list of others.
Learning A New Language- They say the older you get, the harder it is to learn a new language. It may be some truth to that but learning a new language at any age is not impossible. And to be honest is a perfect way to keep your brain active.
Meditation- Practicing Mindfulness meditation is another great way to increase plasticity. Add that to the many other benefits of meditating and you should start making time for it.
Nutrition- Consuming the right foods will contribute to a healthy brain. Foods like eggs, avocados, green leafy vegetables, nuts, seeds, and even dark chocolate can keep your brain at its very best.
You maybe asking, when does the brain stop working this way? The answer is never, you can continue rewiring your brain until your dying day. It still will take work on your part to help your brain function at its highest levels.
The false narrative is after you receive your high school diploma or even make it through college that the learning ends. With so much to learn and all the knowledge you can contain, this is a bad way to think.
I myself fell into this trap and after high school to my 30’s, I never cracked open a book. I didn’t know, or cared to know that this left me at a disadvantage.
I was comfortable being like everyone else and subconsciously didn’t want to stand out. In my 20’s, which is an excellent time to learn, I deprived myself.
So my philosophy now is to keep learning and in the past few years I read everything I can get my hands on. This is why I share my knowledge because it’s the key to unlock true potential.
Your Goal This Week- While you moving through this week decide to learn something new. It can be something you been wanting to learn more about, or just something that catches your eyes this week. It doesn’t matter what, just put an effort on learning. It’s so much information out there, you just need to find what’s right for you. I promise the benefits outweigh the little discomfort you may feel at first. Become your best self, keep learning and growing.
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.
As the weekend approaches, here is a quote that will keep you focus.
“Try not to become a person of success, but rather a person of value.”- Albert Einstein
The world’s view of success is a person of money. This is a terrible outlook of the world, we should instead be living to add good values to the world.
Being of great character in my opinion is better and should be our main objective.
Money or material objects shouldn’t be the first thing that pops into your mind when you hear success.
Success should be measured by how much value you put into the world.
Fasting has become big when it comes to health. With many upsides, a lot of people are seeing great results. You may be asking is fasting worth it? With the abundance of food currently why not enjoy them? Let’s go deeper into what fasting can do for you:
Weight Loss- Fasting can be a great way to lose weight. The way it can help with weight loss is when your body is in a fasting state it starts to use fat instead of carbs for energy. Another way it can help is by decreasing your intake of calories.
Can Help In Planning- Intermittent Fasting is not consuming food for a set amount of time. There are a few ways you can intermittent fasting, 12/12 which is 12 hours of fasting, 12 hours eating , 14/10, which is 14 hours of fasting. 10 hours of eating, and 16/8, which is 16 hours fasting, 8 hours of eating. There are also longer fast which can last for a day to a few days. Once you pick one the above, you now know when you are eating and that can help with planning meals.
Multiple Health Benefits- Not only will fasting help with your weight, it’s other health benefits as well. These benefits include: improved blood sugar, heart health, immunity, brain health, and the big one it can extend your longevity.
With this much upside, why not try it yourself? For one thing fasting is not for everyone. It’s some things you may want to consider before starting. You may feel a decrease in energy and mood swings may also occur. Some people may even feel nausea and dizziness, and experience headaches. Sometimes these symptoms don’t last long but if they do I suggest you stop the fast and go seek professional help. The benefits are many as you can see but sometimes can have some downside. Try it for yourself and I wish you the best.
There’s countless ways you can start your day. You can hit the snooze button and go back to sleep, in which, you will lose out, or you can get up and accomplish something. I bring to you a few activities you can do to start your day off with a win:
Exercise- I start my list off with what I believe is the most important activity you can introduce to your life, exercise. Exercising is great no matter what time but first thing in the morning is even more beneficial. And this doesn’t mean just going to the gym, it could be as simple as a 10 minute workout in your bedroom. Simple body squats, jumping jacks and push ups can be a great start to your day. I love going to the gym in the early mornings, it always makes me feel great after, and I know it will to you too.
Meditation-This practice has been building in popularity in the last few decades. There’s many ways to meditate but the most popular one is mindfulness. Mindfulness meditation is being present in the moment, this can be focusing on your thoughts with none judgement, or simply on your breath. This takes practice just anything but the key is not to beat yourself up when you begin to drift off, just acknowledge you did and get back to it. Mindfulness meditation can be done at anytime of the day but first thing in the morning can do you wonders.
Journaling- This practice just takes a pen, notebook and your thoughts. Writing down what’s going on in your life whether positive or negative, and how you feel about them. You can jot down your goals for the day or week and acknowledge the ones you already achieved. We all go through so much in life and have a hard time processing them. Journaling will encourage you to do so and gain a new perspective on your life. This is a great way to start your day that leads to a more focused approach to the day.
These are all great ways to start with a win, just one can be beneficial or maybe even all three. I encourage you to try these out, even if it’s just for a few minutes. The time really don’t matter, it’s the routine you will build. Give it a try, and I promise you will feel like a winner.
Average may not seem to harmful but it can be. Living an average life of comfort can be your biggest mistake.
Living straight and narrow from A to B can be tempting. The only problem with the easy life is that you don’t reach your true greatness.
Chasing your greatness is never a straight line, it goes in a zing zag motion. Some incredible ups, and some terrible downs.
It’s the downs that your true colors shine. The down is where you build your character.
Now, you may be thinking “it’s nothing wrong with being average”, and I agree with you to a point. It’s ok to be average height because you have no control over that. But being average weight in a society where obesity is constantly increasing can be a bad thing.
Your Goal This Week- You need to find out what’s holding you back? Why are you so comfortable with being average? The pull to be like everyone else can be powerful, but you must resist it and step outside of society’s expectations. To be great is to be unique, to be great is to find your purpose. Go out and find your purpose, and chase your greatness.
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.
Triple D Health and Fitness 