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    Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will Help

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    There are always times in the year when sticking to your training plan feels like more than you’ve got to give. Maybe it’s the darkness of winter, a cold front or a schedule so hectic it squeezes out your favourite step class. Either way, you’re not alone. That’s why we asked athletes and trainers to share their top workout motivation tips – for the days when meh feels stronger than motivated.

    Meet the experts: Liezel van der Westhuizen is a high-performance coach, endurance athlete and media personality. Marlie Hattingh is a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. 

    1. Reframe The Narrative 

    If winter exercise is less appealing than Cape Town traffic, reframing your ideas about exercise in cold weather might be the biggest workout motivation tip.

    “Instead of fighting the cold, use it as a reason to prioritise consistency over intensity,” urges Liezel van der Westhuizen, a high-performance coach, endurance athlete and media personality. “Swap long cardio sessions for shorter, mood-boosting movement. Kick off those cosy blankets, put on your favourite energy-revving playlist, and think heated Pilates, strength sessions with AC/DC’s “Thunderstruck” pushing you on – or even a kitchen dance party (yes, seriously – joy counts as cardio).”

    Finding the fun in exercise shifts your brain into happiness-seeking mode, offsetting the feeling of just pushing through a mundane chore. 

    READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers

    2. Make Training Non-Negotiable 

    Just like you wouldn’t skip your annual pap smear (we hope!) or morning coffee, make your training schedule as iron-clad as your old high school’s dress code.

    “Our body doesn’t know what month it is; it knows momentum,” explains Marlie Hattingh, a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. “And the longer you pause, the harder it becomes to start again.”

    By committing to every session, you’re allowing that momentum to build – and showing your body love. 

    3. Find The Counter

    Just like mood-boosting workouts counter your mind’s idea that working out is a chore, apply that principle to any other underlying factors that stop you from exercising.

    If you’re low on time, try just five minutes of skipping throughout the day. Bored with your routine? Switch it up! (Cross-training also supports any other modality you have going on, FYI.) Too cold? Find a sauna or a heated yoga/Pilates class, Hattingh suggests.

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    4. Make It About Your Health 

    If your “why” is to look a certain way or your “why” just isn’t enough workout motivation to get you through the hard times, remind yourself that movement is kind of the doctor’s orders.

    “Your continued good health is a priority – and delaying that exercise only leads to more worries and harder tolls on your body down the line,” points out van der Westhuizen.

    That also gives you grace: 150 minutes of moderate intensity exercise is all you need – no reason to overdo it. 

    5. Don’t Go Alone 

    Fact: everything is better together. Having just one other person struggling alongside you will make the whole thing feel so much less taxing. “Community and structure make a massive difference,” says Hattingh. 

    READ MORE: Step Into Your Best Shape With The WH Walking Challenge

    6. Do The Bare Minimum 

    If you’re still unconvinced, remember that any amount is better than nothing.

    “Commit to the warm-up and just three sets of two exercises,” offers Hattingh. “If you still want to stop after that, no guilt. Go home. But nine times out of 10, once you’re moving, you’ll keep going.”

    Alternatively, a walk will do it. “Even when you’re at your laziest, at least take that walk around your neighbourhood,” says van der Westhuizen.  More

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      in lifestyle and culture

      4 ways to create the ultimate vision board for 2025

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      Life

      by Ruman Baig
      10 seconds ago

      Vision boards have become a popular tool for manifesting goals, dreams, and aspirations.
      This visually engaging practice involves creating a collage of images, words, and symbols that represent your desires and objectives.

      If you’re intrigued by the idea and are looking for road map on how to create one, what’s the reasons behind their effectiveness, and understand how this creative process can positively impact your life, we’ve got you covered.
      Different Ways to Create a Vision Board:
      Traditional Collage:

      Gather magazines, scissors, glue, and a sturdy board. Flip through magazines, cut out images and phrases that resonate with your goals. Arrange and glue the selected items onto the board.
      Digital Vision Board:

      Use online platforms or graphic design software to create a virtual vision board. Collect images and quotes from the internet that inspire you. Arrange them on a digital canvas and save the file for easy access.
      Themed Boards:

      Focus on specific areas of your life (e.g., career, relationships, health, travel). Create separate boards for each theme, allowing for a more detailed and targeted approach.
      Mind Map Vision Board:

      Start with a central idea or goal in the center of the board. Branch out with images and words that relate to different aspects of that goal. Connect the elements to visualize the interplay between different areas of your life.
      The Reasons Behind Vision Boards:
      Visualization and Law of Attraction:
      Vision boards serve as powerful tools for visualizing your goals, aligning with the law of attraction. By regularly exposing yourself to your aspirations, you’re sending a constant message to your subconscious mind, reinforcing your intentions.
      Clarity and Focus:
      The process of selecting and arranging images forces you to clarify your goals. Vision boards act as a focal point, helping you concentrate on what truly matters to you amid life’s distractions.
      Motivation and Positive Reinforcement:
      Seeing your goals represented visually can be a daily reminder of your aspirations. The positive reinforcement gained from acknowledging your progress fosters motivation.
      Brain Engagement:
      Creating a vision board engages both the creative and logical parts of your brain. This holistic approach enhances your ability to think critically about your goals while expressing them artistically.
      Incorporating vision boards into your routine can be a transformative experience. Whether through traditional collages or digital formats, the act of visualizing and articulating your goals contributes to a more focused, motivated, and purposeful life.
      Take the time to create a vision board, and watch as it becomes a dynamic tool in shaping your future.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash & Pinterest: More

    • 138 Shares

      in lifestyle and culture

      Vision boards: 4 different ways to make create one for 2024

      by

      Life

      by Ruman Baig
      2 hours ago

      Vision boards have become a popular tool for manifesting goals, dreams, and aspirations.
      This visually engaging practice involves creating a collage of images, words, and symbols that represent your desires and objectives.
      If you’re intrigued by the idea and are looking for road map on how to create one, what’s the reasons behind their effectiveness, and understand how this creative process can positively impact your life, we’ve got you covered.
      Different Ways to Create a Vision Board:
      Traditional Collage:

      Gather magazines, scissors, glue, and a sturdy board. Flip through magazines, cut out images and phrases that resonate with your goals. Arrange and glue the selected items onto the board.
      Digital Vision Board:

      Use online platforms or graphic design software to create a virtual vision board. Collect images and quotes from the internet that inspire you. Arrange them on a digital canvas and save the file for easy access.
      Themed Boards:

      Focus on specific areas of your life (e.g., career, relationships, health, travel). Create separate boards for each theme, allowing for a more detailed and targeted approach.
      Mind Map Vision Board:

      Start with a central idea or goal in the center of the board. Branch out with images and words that relate to different aspects of that goal. Connect the elements to visualize the interplay between different areas of your life.
      The Reasons Behind Vision Boards:
      Visualization and Law of Attraction:
      Vision boards serve as powerful tools for visualizing your goals, aligning with the law of attraction. By regularly exposing yourself to your aspirations, you’re sending a constant message to your subconscious mind, reinforcing your intentions.
      Clarity and Focus:
      The process of selecting and arranging images forces you to clarify your goals. Vision boards act as a focal point, helping you concentrate on what truly matters to you amid life’s distractions.
      Motivation and Positive Reinforcement:
      Seeing your goals represented visually can be a daily reminder of your aspirations. The positive reinforcement gained from acknowledging your progress fosters motivation.
      Brain Engagement:
      Creating a vision board engages both the creative and logical parts of your brain. This holistic approach enhances your ability to think critically about your goals while expressing them artistically.
      Incorporating vision boards into your routine can be a transformative experience. Whether through traditional collages or digital formats, the act of visualizing and articulating your goals contributes to a more focused, motivated, and purposeful life.
      Take the time to create a vision board, and watch as it becomes a dynamic tool in shaping your future.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash & Pinterest: More

    • 125 Shares

      in lifestyle and culture

      Vision boards: 4 different ways to create one for 2024

      by

      Lifeby Ruman Baig18 hours ago Vision boards have become a popular tool for manifesting goals, dreams, and aspirations.This visually engaging practice involves creating a collage of images, words, and symbols that represent your desires and objectives.If you’re intrigued by the idea and are looking for road map on how to create one, what’s the reasons behind their effectiveness, and understand how this creative process can positively impact your life, we’ve got you covered.Different Ways to Create a Vision Board:Traditional Collage:Gather magazines, scissors, glue, and a sturdy board. Flip through magazines, cut out images and phrases that resonate with your goals. Arrange and glue the selected items onto the board.Digital Vision Board:Use online platforms or graphic design software to create a virtual vision board. Collect images and quotes from the internet that inspire you. Arrange them on a digital canvas and save the file for easy access.Themed Boards:Focus on specific areas of your life (e.g., career, relationships, health, travel). Create separate boards for each theme, allowing for a more detailed and targeted approach.Mind Map Vision Board:Start with a central idea or goal in the center of the board. Branch out with images and words that relate to different aspects of that goal. Connect the elements to visualize the interplay between different areas of your life.The Reasons Behind Vision Boards:Visualization and Law of Attraction:Vision boards serve as powerful tools for visualizing your goals, aligning with the law of attraction. By regularly exposing yourself to your aspirations, you’re sending a constant message to your subconscious mind, reinforcing your intentions.Clarity and Focus:The process of selecting and arranging images forces you to clarify your goals. Vision boards act as a focal point, helping you concentrate on what truly matters to you amid life’s distractions.Motivation and Positive Reinforcement:Seeing your goals represented visually can be a daily reminder of your aspirations. The positive reinforcement gained from acknowledging your progress fosters motivation.Brain Engagement:Creating a vision board engages both the creative and logical parts of your brain. This holistic approach enhances your ability to think critically about your goals while expressing them artistically.Incorporating vision boards into your routine can be a transformative experience. Whether through traditional collages or digital formats, the act of visualizing and articulating your goals contributes to a more focused, motivated, and purposeful life.Take the time to create a vision board, and watch as it becomes a dynamic tool in shaping your future.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Unsplash & Pinterest: More

    • 125 Shares

      in lifestyle and culture

      4 creative ways to make your vision boards for 2024

      by

      Life

      by Ruman Baig
      2 hours ago

      Vision boards have become a popular tool for manifesting goals, dreams, and aspirations.
      This visually engaging practice involves creating a collage of images, words, and symbols that represent your desires and objectives.
      If you’re intrigued by the idea and are looking for road map on how to create one, what’s the reasons behind their effectiveness, and understand how this creative process can positively impact your life, we’ve got you covered.
      Different Ways to Create a Vision Board:
      Traditional Collage:

      Gather magazines, scissors, glue, and a sturdy board. Flip through magazines, cut out images and phrases that resonate with your goals. Arrange and glue the selected items onto the board.
      Digital Vision Board:

      Use online platforms or graphic design software to create a virtual vision board. Collect images and quotes from the internet that inspire you. Arrange them on a digital canvas and save the file for easy access.
      Themed Boards:

      Focus on specific areas of your life (e.g., career, relationships, health, travel). Create separate boards for each theme, allowing for a more detailed and targeted approach.
      Mind Map Vision Board:

      Start with a central idea or goal in the center of the board. Branch out with images and words that relate to different aspects of that goal. Connect the elements to visualize the interplay between different areas of your life.
      The Reasons Behind Vision Boards:
      Visualization and Law of Attraction:
      Vision boards serve as powerful tools for visualizing your goals, aligning with the law of attraction. By regularly exposing yourself to your aspirations, you’re sending a constant message to your subconscious mind, reinforcing your intentions.
      Clarity and Focus:
      The process of selecting and arranging images forces you to clarify your goals. Vision boards act as a focal point, helping you concentrate on what truly matters to you amid life’s distractions.
      Motivation and Positive Reinforcement:
      Seeing your goals represented visually can be a daily reminder of your aspirations. The positive reinforcement gained from acknowledging your progress fosters motivation.
      Brain Engagement:
      Creating a vision board engages both the creative and logical parts of your brain. This holistic approach enhances your ability to think critically about your goals while expressing them artistically.
      Incorporating vision boards into your routine can be a transformative experience. Whether through traditional collages or digital formats, the act of visualizing and articulating your goals contributes to a more focused, motivated, and purposeful life.
      Take the time to create a vision board, and watch as it becomes a dynamic tool in shaping your future.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash & Pinterest: More

    • 125 Shares

      in health and weelbeing

      5 Steps For Tapping Into Motivation, Direct From The Pros

      by

      We’re meant to start a new year full of beans, dreams and a renewed sense of purpose… At least that’s what Instagram tells us. But, if it feels like you’re in a rut or can’t quite work up the energy to do whatever it is you really want to do, you’re not stuck in neutral alone. Just one example: 52 per cent of unhappy employees say they lack energy and motivation, according to a recent Indeed survey. No matter where you think your drive is – or isn’t – right now, these simple steps can help to rev up your motivation. Hint: it’s all about embracing the long game and being kinder to yourself.

      1. Do Something 

      Reality check: drive isn’t something that only lucky people have, like great hair or fast feet. Anyone can develop drive (or motivation – experts use them interchangeably) if you know how to go about it.

      “People often think of motivation and drive as the big flame that happens if you take lighter fluid and spray it all over a grill,” says Steve Magness, an executive coach, performance expert and co-author of the book Peak Performance. “A better way to think about drive is that you get some coal, light the fire and let it slow burn over time. That allows us to sustain and cook whatever we’re trying to cook.” 

      James Clear, author of Atomic Habits, writes that “one of the most surprising things about motivation is that it comes after starting a new behaviour, not before.” In other words, you don’t just get motivated, then do something. You do something, and that gets you motivated. “Getting started, even in very small ways … naturally produces momentum,” he writes. If starting out, even in a “very small way,” feels like anything from a minor sticking point to a monumental obstacle, he recommends making the first few steps so easy that you waste no energy thinking about doing them.

      So instead of waiting “until you feel like it” to overhaul your LinkedIn profile to get the job you want, block out 10 minutes to play around with the first entry. Instead of trying to overhaul your nutrition, start by planning what you’ll have for breakfast most days and buying the ingredients.

      2. Remove Barriers

      Even the pro athletes sometimes have a tough time getting started, says Magness, who has worked with NBA players and Olympians. “What saves these athletes is that their environment is set up in a way that lowers the bar – there’s less activation energy that’s needed to get out the door.” They have trainers devising their workouts, training partners depending on them to show up. Their systems are organised to minimise hurdles. And good news: you can do the same. 

      During a rough period when Magness says he was working too much and finding excuses not to exercise, he added five minutes to his evening commute to get to a park where he liked to run. The easy choice would have been to take the faster way home. But by going a few minutes out of his way and seeing his running shoes on the passenger seat, he removed the barrier to taking that run. “It’s almost like your brain sees running as the easier decision now. Those cues are inviting you to take that action, and you don’t have to think about it,” he explains.

      Success strategy: Unlocking motivation is all about the long game, say experts. Seeing drive as a slow burn to sustain rather than a big flame.

      3. Create Micro-goals

      Dr David Zald has watched motivation disappear. He’s the director of the Center for Advanced Human Brain Imaging Research at Rutgers University. His research has found that this happens when the workload seems too heavy or the rewards too far off. The obvious but hard-to-see-when-you’re-in-it solution is to break that big goal into smaller, doable tasks. 

      “Below your goal are subgoals, each of which has its own subgoals, cascading down to specific behaviours,” says Dr James M. Diefendorff, a professor of industrial/organisational psychology. Goals closer to the top of the hierarchy explain why you’re doing what you’re doing and reflect your values, while goals further down explain how the goal will be met, he says. Subgoals help you understand the steps you need to take and give you tasks to succeed at along the way – both help make long-term goals more manageable. Feeling like you’re making progress also feeds drive.

      So below ‘take all my vacation days this year,’ subgoals might be: ‘narrow down Airbnbs to two,’ then ‘email options to friends,’ and finally ‘book it.’ Similarly, if you’re having a hard time getting excited about a long run, promise yourself that you’ll run a kilometre or so, then take a break, and repeat that pattern until you’re finished, tips Zald.

      Key in on the phrase ‘take a break,’ too. You’re more likely to stick to a goal if you earn immediate rewards for steps you take rather than delaying rewards until you’re finished, according to research by Dr Ayelet Fishbach, author of Get It Done: Surprising Lessons from the Science of Motivation.

      4. Stop One Rep Short

      If you’re driven, you’re always pushing yourself hard… right? Performance coach Brad Stulberg wants to change your mind about that. In his new book, The Practice of Groundedness, he makes the case that “anyone can crush themselves and do an Instagram-worthy workout or all-nighter. That’s actually pretty easy. What is hard is maintaining drive for longer periods of time.” To keep it going, “force yourself to stop the equivalent of one rep short, day in and day out. Doing that is all about going a little slower today so you can go faster tomorrow.” Close the laptop at 6pm instead of 7pm. Sit down to eat lunch. Drive runs on sustainable energy, so feed it right.

      Success strategy: Rather than driving to the basket non-stop, be patient with yourself and look after your energy levels for a real motivation winner.

      5. Let Drive Change

       “The pandemic altered the lives of nearly everyone and led millions to re-evaluate and clarify the core of what is important, essential or meaningful in life – which may not be climbing the corporate ladder,” says Diefendorff.

      What sets you on fire can be a moving target, since we become interested in different things and develop different values over the course of our lives, he adds. To understand what you care about, try thinking about what happens on your best days. What gives you energy and excitement? If you don’t want to switch jobs or goals to feel a sense of drive again, “try to structure your day to ensure that some ‘best day’ activities can be experienced at least some of the time,” Diefendorff suggests.

      The post 5 Steps For Tapping Into Motivation, Direct From The Pros appeared first on Women’s Health. Words by Emily Sohn More