August - What Moves You (vol.1)

Motivation: What Moves You?

By: Jason Jones

Motivation and fitness are two totally separate ideals that go hand in hand. How can one aspire to achieve any type of fitness without being motivated to do so? It’s kind of like writing down goals on a sheet of paper and keeping them in safe, only looking at them when you need to pull a Ben Franklin from you secret stash every once in a while. Well whatever the case may be you have to stay motivated. What ever driving force or will power you have to achieve for your ideal level of fitness, make sure you constantly visit it or that they are evolving.

I have been down willpower-less roads before, taking days off from the gym only to return and take more days off. I am the type of person who constantly needs a golden fleece, a damsel in distress, or Lombardi Trophy to stay motivated. Without them, I find myself floating along when trying to work out, aimlessly going from bench to machine looking for some meaningful (or meaningless in all actuality) exercise to complete before I consider my workout finished.

To combat fitness apathy I have devised a little game that I play in order to stay motivated. My ultimate goal is to live a strong, long, and healthy life for as long as possible. I want to still be able to run a mile and bench press 225lbs for reps at the age of 90 (if the good Lord sees it fit for me to be on the earth that long). Along the dusty road to longevity I have mapped out “pit stops” or mini goals to achieve on my way.

I am in pretty good shape these days. I am 5 feet 10 inches, 185lbs, barely any body fat; I play football, lift weights, and run around breaking massive sweats with school age children all week long. But, even with this much exercise I still have to set goals in order to stay motivated and happy and ultimately keep me working toward my goal.

Here’s how I do it… Every 30 or so days I try to devise a goal action plan, things I would like to achieve by month’s end. Like this month, I am trying to be able to complete 200 push ups in one try. Next month will probably something totally different. This way I keep it fresh. I will always have something to work toward. It makes working out so much more fun. There are many ways to stay motivated, you just have to find what works for you and stick with it. What-do-ya-say? Give it a try!!!

Here are some ideas that will help you stay motivated:

1. Sign up for a fitness competition and train for it (marathon)
2. Team up with a friend and compete against one another or work toward the same goal
3. Join a recreational sport and train for it (kickball, dodgeball, or flag football)
4. Set small, attainable goals every month (or every so often) and try to reach them!
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Here are some more motivational tips as told by writer Claire Martin for Women’s Health magazine:

• Step 1: Take Charge – You need to be the reason for your own health and fitness. If your significant other dropped the phrase “muffin top” or “spare tire” while shopping, you’re probably doomed. Next find a form of exercise the suits your tastes. If you can equate exercise with fun you’re more likely to succeed.
• Step 2: Give Yourself Props for Progress - Log your workouts and mark progress, it’s a great way to record how far you’ve come and motivate yourself. Also, keep the focus on what you can do and do your best to not compare yourself to others. When you focus on YOU your confidence builds.
• Step 3: Make It Social – Start by finding like-minded workout buddies. Congenial atmospheres are more motivating than competitive ones. Work out in groups of 3-5 people with similar fitness goals. The group provides built-in support and it is way more fun than working alone.
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Question to the reader:

What keeps you motivated to stay healthy? Have you encountered any fitness road bumps? If so, how did you overcome them?

Do you have a question about health and fitness that you would like to ask the editor? Send all questions to: jasonjones@solidprojectsonline.com

Exercise of the Month

Overhead Powerball Shuffle (Cone Drills)

You’ll need: 4-6 cones and a medicine (power) ball.

Set cones apart about 10yards at a 45degree angle. Shuffle from the first cone all the way to the second to last cone. Regular sprint from the second to last cone all the way through the last. Repeat at least 4 more times.

Here’s the video: http://www.youtube.com/watch?v=GTfNy1Tpcdg

Summer Sensations

Amazingly easy and even better tasting summer recipes

Feta and Watermelon Salad

What you need:

1 Head of iceberg lettuce cut in wedges (4)

1 cup watermelon cut in cubes

1/2cup feta cheese

1 Radish sliced

¼cup Fresh Chopped Chives

3tbsp Olive Oil

Directions: Combine watermelon, feta, radish, chives, and olive oil; toss well. Spoon over a wedge of lettuce making sure to use all extra juices left in the bottom of the bowl.

Spicy Grilled Pork with Peach Marmalade

What you need:

2 thin, boneless pork chops

1 peach or apricot

¼ cup peach or apricot preserves

1 clove minced garlic

1tbsp olive oil

1tbsp soy sauce

½ tsp dry mustard

Pinch cayenne pepper

Pinch salt

Directions: Mix marmalade, soy sauce, olive oil, garlic, mustard, salt, and pepper. Coat pork chops with marmalade mix and grill making sure not to let marmalade burn. Slice peach of apricot in halves and remove pits; sprinkle with salt and grill flesh side down until they start to brown and just soften. Serve the fruit with pork.

Blackberries with Champagne and Tarragon

What you need:

1 cup of your favorite sparkling wine

2 tsp finely chopped tarragon

1qt blackberries (rinsed)

2tbsp sugar

1 of your favorite sugar cookies

Directions: toss blackberries, tarragon, and sugar together in a small glass. Let sit for about 5mins. Pour sparkling wine in glass. Enjoy with sugar cookie.

Upcoming Events

Athletics Plus (A+) outdoor group fitness class

Thanks to all of those who made it out the promotional classes! I hope you all enjoyed it as much as I did. All of your feedback was detrimental in ensuring the quality of the class.

For those of you who missed it, A+ is an outdoor group fitness class designed for both male and female athletes as well as the “athlete at heart”. A+ is similar to a boot camp, but offers much more. It is designed with sport-specific exercises, cardio, resistance, and coordination drills to help athletes prepare for the season or for the “Average Joe” who wants to have fun while getting in shape.

Sessions incorporate group, partnered, and individual exercises to help enhance an ongoing exercise regimen in order to promote physical health and weight loss. A+ offers a great way to help you reach your goals more rapidly than traditional workout regimens.

The end of summer is quickly approaching and that means that A+ is in full swing. Classes are forming starting Tuesday, August 25^th. Sign up now! Contact Jason Jones at jasonjones@solidprojectsonline.com for inquires.

*Mention this newsletter and receive one (1) free 30min training session*