Posts Tagged ‘Health Inspirations Coffs Harbour’

Healthy Inspirations Recipe of the Week – Korean Ribs

April 16, 2015

hi

Coffs Coast Health Club eNews – November 2014

November 2, 2014
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Our MEMBERS ONLY special offer is back & is proudly sponsored by Parrys JewellersParrys Logo
for this November.
The fantastic team at Parrys Jewellers have kindly donated A PRIZE A WEEK
to reward you for encouraging your friends to become your gym buddy.Each Friday this month, we will be drawing the lucky winner!
We have 4 x Freshwater Pearl Bracelet and Earrings Sets (valued over $160 each) to give away.All you need to do to WIN is refer your friends to come in & try the club for FREE.Parrys 2014 cut
You will then get a ticket in the draw & if they decide to join, they will avoid the $149 joining fee & you will also receive 2 WEEKS FREE for each friend that you referred who joins.

There are NO LIMITS to the amount of friends you can refer & tickets you can get into the draw each week.
The more you refer, the better your chance of winning, so what are you waiting for?

Parrys Jewellers are also kindly offering 10% OFF all ticketed prices to Coffs Coast Health Club Members.
Simply show your membership tag when you are there to get your discount. Don’t forget Christmas is just around the corner!

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Annual Outdoor Balance Class! ????????????????

It’s that time of the year again when we take Coffs Coast Health Club’s Saturday morning Balance class outdoors to Sawtell’s Southern Headland.

Last years event was again a huge success with over 60 participants & a beautiful morning to remember.
Balance classes are a combination of yoga, tai chi & pilates incorporating strength, flexibility, balance & relaxation exercises.
Participating in this class while over looking the ocean & whales

frolicking in the background is a simply amazing experience.balance image

Bring as many friends as possible, a yoga mat or towel, drink bottle, a donation for beyondblue & remember to dress in blue.

Who:     All members & their invited guests

When:   Saturday 8th November at 9am
(enough time to get there after the 7.30am pump class in the club)

Where:  Sawtell Headland, off Boronia St, Sawtell

How:     Book at reception on your next visit, by calling 6658 6222 or via info@coffscoasthc.com.au

As a SPECIAL BONUS, anyone that joins the club on the day can choose their own joining fee (normally $149) & we will donate the entire amount to beyondblue

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Position Vacant – Full Time Business Management Traineeship!
trainee

One of our frontline legends Josh has just finished his Certificate III in Fitness & will be heading to Newcastle with his girlfriend in the next few weeks to chase their dreams together.
This leaves a position vacant for a New Trainee to join the team.

As we already have Maggie studying Fitness, we have decided to offer some diversity & provide a Business Management Traineeship instead. The successful applicant will get the opportunity to study a Certificate III in Business Management & will be employed full time in a reception, customer service role.

We accept applications from anyone of any age with any background, as long as they have a wonderful work ethic and a desire to service our magnificent members.

If you or anyone you know is interested in this exciting career opportunity, please forward this email to them, get them to complete the application form here & drop it in to reception before 6pm Sunday 9th November.

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Stress Resilience & Happiness Seminar!

georgie3 3Transform Your Life… and Thrive!

Over 7 modules we bring together the latest research, practical skills and proven tools for real and lasting change.
This weekend intensive brilliantly presented by Quantum Life Skills teaches you 7 powerful keys for stress proofing your brain,
building resilience and creating happiness from the inside out.

Georgie Cooke believes that you are not here just to survive. You are here to learn, love, grow and thrive!
She will show you how to do just that…

Who:         Everyone (members of CCHC receive 10% OFF)

When:       Saturday 29th & Sunday 30th November

Time:        10am – 1pm each day

Where:      19 Park Avenue, Coffs Harbour (enter via gordon st)

More Info: www.quantumlifeskills.com.au/resilience/

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Welcome to all new Fitness Passport Members!
Fitness-Passport

Coffs Coast Health Club is proud to be the first health club in the region to offer the fantastic service of Fitness Passport.
The healthy workplace initiative from NSW Health is available to their employees & their direct family members.

For the month of November all Fitness Passport members will also receive the following special rates.health

  • A  24/7 access key tag for only $29
  • 3 x 30 minute Personal Training Sessions with a trainer of your choice for only $99 (SAVE 20%)
  • 50% OFF a 60 minute massage with Angela our massage therapist
  • A FREE Weight Loss consultation with a Healthy Inspirations Weight Loss Coach

Simply contact reception on 6658 6222 or info@coffscoasthc.com.au for further information.

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Our Very First Movie Night – Cereal Killers!

“One of the top 10 independent movies of 2013 that could change the world!”cereal-killers-movie-540

The film follows Donal – a lean, fit, seemingly healthy 41 year old man – on a quest to hack his genes and drop dead healthy
by avoiding the heart disease and diabetes that has afflicted his family.

When Donal’s sports star father Kevin suffered a heart attack later in life, family and friends were shocked. How does a lean,
fit and seemingly healthy man – who has sailed through cardiac stress tests – suddenly fall victim to heart disease?

  • Does FAT make you FAT?
  • Is sugar TOXIC?
  • Should BREAD be BANNED?

When: Tuesday 11th November

Time:  6.30 – 8.00pm (movie duration 63 mins)

Where: Coffs Coast Health Club Childminding Studio

Cost: FREE if you bring a friend or just $5 otherwise

Sponsored by:  Healthy Inspirations

Book at reception on your next visit, by calling 6658 6222 or via info@coffscoasthc.com.au

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The Power of NanoPro as opposed to standard protein supplements!

We all know that protein is an essential nutrient for the human body, but how do you know which protein is best?
We’ve got you covered. Our EXCLUSIVE nanopro takes protein to a whole new level. It is not just for muscles,
it’s a full body internal tissue repair system that helps heal the entire body from the inside, out.

Product Benefits:nanopro

  • The highest bioavailability of any Protein supplement on the market
  • Increase lean muscle and bone mass
  • Speed recovery time from exercise, injury, illness, or surgery
  • Reduce injuries related to working out
  • Help maintain a trim, fat-burning, lean body mass
  • Stabilize blood sugar and blood lipid levels
  • Healthy appetite regulation
  • Supports low carb diets
  • Cellular detoxification and protection
  • Healthy heart, brain, bones, organs, tissue repair
  • Support a balanced immune system

Nanopro protein is truly a quantum leap in functional food nutrition that provides optimal health benefits. As part of our CORE4 range we are offering Nanopro for $69.99, however if you purchase a CORE 4 pack you will also receive a 10% OFF.

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Annual Members & Guests Christmas Party!

xmas 14
We wait all year for this night! Come & join us for a night of fun, frivolity, good food, great company and fantastic music…

When:  Friday 28th November

Time: 6.30pm – 10ish

Where: Sawtell Surf Life Saving Club

Entertainment:    Vanessa Henderson – beautiful acoustic solo musician.
Check her out here if you haven’t heard her before! Gold!

Dress: Party Clothes

Cost:  $30 each. BYO alcohol and other drinks. Tickets are limited, so book now at receptionxmas party 13

Lucky door prizes, Team Member of the Year, Member of the Year,
Most frequent visitor to CCHC,
Winner of the Healthy Inspirations Weight Loss Challenge & other prizes and giveaways.

Menu:               

Starters served on platters…from the fabulous Spare Chef Catering Company!

Mezze with House made Dips, Cider Poached Chorizo Sausage, Marinated

Fetta, Artichokes and Olives with Pita Wedges

Vietnamese Rice Paper Rolls with Nam Jim Sauce

Grilled Haloumi and Vegetable Skewers with Lemon and Parsley Gremolata

Thai Beef Salad with Asian Slaw and Rice Noodles, Nam Jim Dressing

Main Course served in individual Noodle Boxes…

Mediterranean Salad with Char Grilled Chicken, Lemon and Olive Oil Dressing

Sweet Potato, Chick Pea and Baby Spinach with Tandoori Yoghurt

Dessert….from Wicked Berries (of course)

Wicked Berries Famous Christmas Cake complete with loads of fabulous Wicked Berries

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CONGRATULATIONS & THANK YOU TO THE ENTIRE TEAM, CLUB MEMBERS & COFFS COAST COMMUNITY ON SUCH AN AMAZING WIN!
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Click here for more information on membership, personal training, weight loss, massage therapy, rehabilitation,
group exercise, childminding, privileges card & fitness careers or call us on 6658 6222 for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

Sincerely,

Your CCHC Team

Healthy Inspirations Recipe of the Week – Chopped Bok Choy & Steak Salad with Olive Dressing

March 12, 2014

Healthy Inspirations Recipe of the Week - Chopped Bok Choy & Steak Salad with Olive Dressing

Healthy Inspiratons Recipe of the Week – Greek Style Slow-Roasted Beef

February 13, 2014

greek style

25 Healthy Ideas for the Holiday Season

December 17, 2013

Enjoy a tasty and fulfilling December followed by a regret-free January. Here are 25 healthy holiday choices to make, starting now.

Eat early. Don’t skip breakfast, says Amy Jamieson-Petonic, a registered dietitian. “Don’t let last night’s big meal keep you from having a healthy breakfast today, and every day,” she says. If you don’t commit to breakfast, you may spend the rest of the day overeating.

Graze. Eat small meals throughout the day. It helps you keep your blood sugar and energy levels in check. You’ll be less likely to feel moody or stressed, and you’ll be less likely to overeat at parties. Also, if you don’t arrive at the party with an empty stomach, alcohol won’t hit you as hard.

Work out.  Exercise keeps your metabolism going, helps you digest and burn off calories, and can stabilize your mood.

Pair drinks with exercise. “For every alcoholic drink you have during the holidays, tell yourself you need to be physically active for 30 minutes to burn it off,” suggests Jamieson-Petonic, who’s also an exercise physiologist.

Stay hydrated. Choose water or low-calorie drinks more often than not. A nifty tip: “Twenty ounces of water 20 minutes before each meal keeps you hydrated while reducing cravings and calories when you eat,” Jamieson-Petonic says.

Snack. Heading to the airport? Pack healthy snacks. Think trail mix, whole-grain crackers, or even a peanut butter and jelly sandwich.

Map it out. Road tripping? Don’t wait till you’re starving then hit a fast-food joint. Plan ahead, so you can stop where healthy food is available.

No comfy pants. Loose fitting clothes make it easier to overeat, Jamieson-Petonic says. Wear form-fitting garments that will let you know you’re overdoing it.

Lighten your drink. A wine spritzer is a festive way to keep calories and alcohol content low. Not into that? Consider light beer or a mixed drink with half a shot in it — make sure the mixer is low- or no-cal.

Simply sip. Make that drink last all night by taking tiny sips. You’ll lower your caloric intake — and the chances you’ll insult Uncle Mort later.

Window shop. Buffet time?  Cruise the food before digging in. Think through what’s offered and pick only the things you really, truly want.

Veg out. Hit the crunchy vegetables. Hard. They’ll fill you up, making you less likely to overeat.

Go lean. Choose lean proteins: turkey (without the skin), fish (skip the fatty sauce), or pork. They can fill you up and give you lots of energy.

Embrace the season. Don’t completely avoid the festive holiday fare you can’t get any other time of year, like stuffing and pumpkin pie. Have those special foods in small amounts, but avoid things you can get all year, like mashed potatoes.

Give in. If a tiny portion of pie won’t cut it, then eat a full slice, just this once. But consider avoiding the crust, which is filled with saturated fat and calories.

Think small. Always use a small plate if there’s a choice. That way you can’t gather a mountain of food.

No touching. Don’t pile up your food. Play that game you used to play as a kid — don’t let your foods touch.

Do it yourself. Bring your own amazing dish you can turn to in times of need. Make your contribution a super-healthy, low-cal, extremely tasty dish that you can’t get enough of. If all the other offerings are too rich or fatty, you can rely on your own cooking.

Step aside. When you’ve had your fill at the buffet table, move away. The farther you are from the food, the less you’ll try to get back to it. If you have to stand in the same room with the food, keep your back to it.

Just a bite. Have all the desserts you want! But just a bite of each. That, Jamieson-Petonic says, is the way to not feel short-changed — but also not bloated or on the edge of a sugar freak out.

Choose fruit. Afraid of the treats and what they’ll do to you? Then contribute to the party by bringing a big fruit salad. The sugars in fruit can squelch your desire for other sweets.

Get chatty. Holidays are about catching up with friends and family you haven’t seen in a while, Jamieson-Petonic says. Focus on conversation and you’ll eat less.

Take your time. Savor the food. Appreciating each bite, Jamieson-Petonic says, can help you eat less and appreciate what you had.

Take stock. When holiday cravings hit, stop and ask yourself, “Am I really hungry?” Just a few seconds might reveal that you’re really just tired or sad. A little talk with yourself can spare you some unwanted calories.

Breathe and enjoy. Remember that the holidays are about love and time with relatives and friends. Take a deep breath, smile, and connect.

 

Information sourced from http://www.webmd.com/diet/features/25-healthy-holiday-choices?page=2

A Story of Inspiration … how this couple lost 86 kilos

November 18, 2013

A story of inspiration and change, which appeared in The Huffington Post, about a couple who together lost 86 kilos.
Do you have a story you would like to share?  If so, email us on: info@coffscoasthc.com.au

Name: Amanda and Keith Flick
Age: Amanda: 31, Keith: 33
Height: Amanda: 5’2″, Keith: 5’8″
Before Weight: Amanda: 223 pounds, Keith: 265 pounds
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How I Gained It: We both have struggled with our weight most of our lives. We never cooked, ate out almost every night. Alcohol and junk were big parts of our diets.

Amanda’s Breaking Point: I wanted to be an athlete. I was tired of sleeping in all day and feeling worthless because I was never active. I woke up one Sunday at 1 p.m. and realized that I had wasted so much of my day. Also, complications with my autoimmune disease called CREST syndrome had started to worsen. I knew it was up to me to improve my quality of life.

How She Lost It: Running was the first step. I made a New Year’s resolution to run a 5K. I started dieting and working out with a Jillian Michaels DVD and the elliptical machine. That following June, I ran my first 5K. After a knee injury, I took time off from running and gained 15 of the 50 pounds back. I called a personal trainer for an intervention! From there, my weight loss really took off, and I completed my first full marathon in Chicago on October 13, and now I am actually a personal trainer at the gym!

Our newest adventure is CrossFit. I go online and attempt the workout of the day. I’ve found a passion and new hobby that keeps me happy and healthy! I’m living a life better than I had ever imagined. Instead of staying up late and sleeping all day, I’m at the gym by 5 a.m. I’ve traded beer, cigarettes and junk food for water, running shoes and clean eating! I never thought about being a personal trainer, but was encouraged by my trainer and gym friends to go for it. I absolutely love it and realized I have a passion for it.

Keith’s Breaking Point: After about a year of watching Amanda lose weight and get healthy, I knew I had to do something because she was looking better and better, and I had to step it up! I ordered a shirt and couldn’t wear it because it was too small. I was smoking cigarettes and still eating fast food. I felt tired and unhealthy all the time. When I did something as little as bending over to tie my shoes, I couldn’t breathe!

How He Lost It: I started eating better immediately and did the elliptical until that became too easy. At that point, I downloaded the Couch to 5K plan and started running. Then around the 200-pound mark, I decided to work out at the gym too. When Amanda started her personal training, I was her guinea pig. I now run three days a week and she trains me twice a week!

I feel generally good all the time now. I had high blood pressure, high cholesterol and sleep apnea. All of those problems are gone now. I used to have blood sugar issues that never bother me anymore. And now when I bend over to tie my shoes — I can breathe! Because of Amanda’s autoimmune disease, she has to eat a very strict diet, and I’ve found enjoyment in the challenge of seeking out new and healthy meals for the both of us. A healthier lifestyle has even helped me want to better others areas of my life: I now have the drive and energy to go back to school to finish my degree. I cook all of our meals and help Amanda with all the chores around the house.

After Weight: Amanda: 123 pounds, Keith: 175 pounds
2013-10-30-flickafter.jpg

It’s Okay to Fail

May 19, 2013

Michael Beckwith, the author of Spiritual Liberation says, “A bad day for the ego is a good day for the soul.” Failure doesn’t determine our successes, and is really healthy in our growth. We all know this, but how do you evolve from your mistakes?    

1. Passion is What Matters
What’s important in succeeding in anything, is pursuing (or practicing) what we are passionate about and failing along the way. When we fear failure, the stakes are too high, and what we are doing isn’t our true calling. If we are passionate about growing ourselves, an idea, or a relationship, we dig in and get dirty in order to succeed. Think about hula hooping. Do you look for instructions before moving your hips? Nope. You just start swirling your hips. You stay so engrossed in the activity that failure is just a fun part of the process, because you get to keep playing until you succeed.

2. Playing/Curiosity/Exploration/Creativity
Seth Godin said something to the tune of: “When you fail, you get to keep playing. And the longer you get to play, sooner or later you will succeed! And you don’t care because you are having fun.”

Look at activities like your asana or meditation practice, drawing, journaling, or hula hooping, where mistakes happen frequently, and it’s cool. How can you apply those thought processes to what you get paid to do?  

3. Take Initiative
Stop waiting for others to tell you what to do or create, at home or on the job. At some point in school, we are told to write a five-page paper, double-spaced. We assume that we can do this after school, and continue to thrive. Careers and Callings don’t work like that. There is no A+ for doing things exactly the way we’re told to. Is there a better way to do it? Then ask and do it! 

4. The Nervous System
Dina Bandu from The Kripalu Center for Yoga and Health, talks about mistakes, saying that we are physiologically made to move towards homeostasis, but must fight that. Homeostasis is boring. We must fight that in order to grow and expand. Bandu says, that when we add energy to a system, turbulence/damage increase, until the system integrates the energy. This brings us back to homeostasis, with the added strength from the adaptation. It’s the same with building muscle – it must be…

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Article first appeared: http://www.myyogaonline.com/healthy-living/personal-development/4-ways-to-fail-better?utm_source=MYO+Weekend+May+18+NL&utm_campaign=ALL&utm_medium=email

Pace yourself … the LONG run

May 14, 2013

Smacked myself on a long, slow run yesterday. Contradiction? Apparently not.

Since February I’ve been following (a bit loosely, as it turns out) the Furman Institute of Running and Scientific Training (FIRST) program for the coming Sydney Morning Herald half marathon. The idea behind the program is to train at a pace based on your fitness and to run only three days per week with cross training in between.

The upside is that the risk of injury and burnout from overtraining is lessened, but each session is tough. That’s where I’ve been a little tardy. In the speedwork and tempo sessions I’ve worked hard to meet my target times, but until recently I’d been treating the long runs as just building time on my feet and not really worrying about pace. That’s what I’ve done in the past when training for half or full marathons. But now that I think about it, I’ve always regretted not having had more speed in the final quarter of a race…

I think that’s where the “slow” part of LSD (that’s long, slow distance) has let me down.

So for the past couple of weekends I’ve been doing my long runs with my speedwork group and have discovered there’s a big difference between running 17km at 5:06 minute per kilometre pace and 4:40min/k pace.

I asked coach Kathryn Holloway about this. Kathryn is a former all-England cross country champion and owner of Positive Fitness personal training on Sydney’s lower North Shore. She has tried many programs and is a strong advocate of FIRST, having used it to run a personal best time of 3:03:00 for the 2011 New York Marathon.

“Some weeks in the program it is about running slow and not worrying about the pace, but generally there is a purpose behind the long run,” she says.

“We are all time-poor and we are getting older, so I believe strongly about training with purpose and quality. The purpose of the long run is to improve endurance by raising your aerobic metabolism. If you have a goal of 85 minutes for a half marathon and go for your long run of 19 kilometres at 5min/k pace, how on earth will you ever feel confident about or indeed be able to hold a 4.01min/k pace?

“A steady, cruisey run sightseeing and thinking about what you need to get done in your day is OK now and then, but the success factor of the program is to run at a set pace based on your race goal, which you first calculate from your 5K race or time trial pace.”

The 5km time trial sets a realistic goal for the half marathon and subsequently the speed of the three weekly running sessions. Another 5km time trial halfway through the program is a good way to track your progress and see if your goal time is still achievable. This can be adjusted accordingly as you should see an improvement.

“The pace for the long run can change week by week depending on what stage you are at in the program, as can the distance,” says Kathryn. “That is, it could be a 20km run done at goal pace plus 19 seconds, or a 17km run done at goal pace plus 12 seconds.”

And for people like me who take a while to get going, it’s OK to start off a long run slower, and build up during the middle and then come home hard.

“Overall it’s the average pace that matters,” says Kathryn, “so if you are going uphill, you don’t have to hold the goal pace plus 12 seconds, for example. Play around with strategies to get to your average based on the course you’re running.”

Because the FIRST program for the most part takes the “slow” out of LSD runs, it’s not ideal for beginner runners without much of a distance base or those without speedwork experience, or anyone not interested in improving their times. There are plenty of other programs that will still get you over a fun run line. It’s just a matter of shopping around a bit.

“The FIRST studies discovered that focusing on a specific pace prepares runners physiologically and mentally for racing,” says Kathryn. “The physiological side is that it increases the muscles’ ability to metabolise lactate, which is that horrible feeling when you legs start to burn.

“By training at a higher intensity, your muscles will adapt and use the lactate as an energy source rather than allow it to accumulate in your muscles and blood and give you that horrible ‘I want to stop’ feeling.”

So the bottom line is, if you want to run faster, you need to train faster. But never underestimate the value of the occasional mood-enhancing meditative mooch. Sometimes it’s just what your mind and your body needs.

* FIRST as written about by Bill Pierce, Scott Murr and Ray Moss in their book Run Less Run Faster, (updated edition released 2012).

What role does the long, slow run play in your life?

Article source here:
Read more: http://www.smh.com.au/executive-style/fitness/blogs/the-long-run/pace-the-key-to-long-slow-success-20130510-2jd21.html#ixzz2TEPrClAQ

Boost Your Exercise Motivation

February 17, 2013

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Hate to work out? These simple strategies will get you up and going for good.

Debbe Geiger could summarize her feelings about exercise in two words. “It stinks,” she’d say.

But then her thinking changed when — after much urging from friends who wanted her to play with them — she joined a volleyball team. Now, she’s at the gym with a convert’s fervor on game nights because she doesn’t want to let her teammates down.

“There have been lots of reasons I could have missed, and I haven’t,” says Geiger of Cary, N.C.

Her experience illustrates what exercise experts have known for years: To stick with an exercise routine, you need a reason to carry on when that little voice inside says, “Sit on the couch. Have a doughnut.”

And just knowing that exercise is good for you doesn’t seem to be enough to get you moving.

Carla Sottovia, assistant director of fitness at the Cooper Fitness Institute in Dallas, says, “You may have had a bad experience in school, or maybe you’re afraid you’ll hurt yourself. Maybe you’re even afraid to sweat.”

Intimidation is a factor also, experts say. When you’re out of shape, it takes courage to don workout duds and head for the gym.

If any of this sounds familiar, don’t give up hope. Here are fitness inspiration tips from fitness experts and exercise converts that are guaranteed to help you learn how to love moving.

Be Realistic

First-time exercisers often set unrealistic goals that are too ambitious for beginners. Gerald Endress, fitness director of the Duke Diet and Fitness Center in Durham, N.C. says, “They want to go for maximal goals, but they tend to get overwhelmed.”

So don’t start off trying to work out an hour every day. Instead, set more reasonable, achievable goals, like exercising 20 to 30 minutes two or three times a week.

Keep Track of Your Progress

Remember to chart your progress, whether it’s with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it’s improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

Don’t Expect Perfection

Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. Endress says if you accept that there will be some sidesteps on your fitness journey, you’ll be better prepared mentally to deal with setbacks.

Expect that you’ll get sick from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up. “From then on, many people say, ‘I can’t exercise,'” Endress says. “But there’s always a way to exercise.”

To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly, and not doing too much too soon.

Don’t Compare Yourself to Others

We’ve all seen those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras.

Don’t compare yourself to them, Endress says. Forget about them. Forgive them. But do not let them deter you from your goal.

Get Support

Enlist the help of your spouse, girlfriends, boyfriends, buddies — anyone who will encourage you to stay on track.

“The person should be in support, but not say, ‘Why can’t you? It’s so easy,'” says Sottovia. If helpful reassurance turns into criticism, gently remind your pal that you don’t need nagging.

If you need additional help, hire a trainer, she advises.

Find the Fun In It

Sottovia and Endress both say it’s essential to find an activity you like. With an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba.

If you’re not the gym type, walk around your neighborhood or try activities around the house, such as walking up and down stairs or dancing with the stars in your living room. If you’re motivated by being social, follow Geiger’s lead and join a team.

Break It Up

You can make it easier on yourself by splitting your exercise session into two or three sessions, says Endress. Research supports the idea that this can be as beneficial as one long workout, he says.

So, for example, if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.

Make It Convenient

Do whatever you can to remove obstacles to exercise, and make it as convenient as possible, says Sottovia.

If you are time-pressed, for example, don’t spend 30 minutes driving to a gym. Try exercising at home to fitness DVDs instead. If you’re too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.

Forget the Past

Don’t let previous bad experiences with exercise hinder you, Sottovia says.

So maybe you weren’t the most athletic kid in high school and were the last chosen for class games. That was years ago. Your goal now is not to win a letter jacket or make the cheerleading squad — you want to exercise to stay healthy and enjoy your life.

Reward Yourself

Treat yourself for making the effort to exercise — not with food, but with something that you enjoy, like a movie or flowers, says Endress

Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a botanical garden. Go to a ball game. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself.

 This article was sourced from: http://www.webmd.com/fitness-exercise/features/exercise-motivation