Get The Workout Done: How to Overcome Mental Difficulties In Training
Working out on a regular basis and sticking to your training schedule is not only a physical challenge to many people. The mental challenge which many people who are willing to becoming and staying active and fit can also be an obstacle for reaching the training goals and expected results.
There are cases when even the most avid athletes and workout enthusiasts feel a lack of motivation and even start to have doubts and negative thoughts about the whole exercising thing. These mental roadblocks can actually cause a person to quit training or at least consider quitting.
These are the main moral difficulties in training which many of us need to overcome at some point. In reality, regular exercise can actually help train our mentality as well as our bodies.
Here are some tips on how to fight and overcome these mental obstacles and stick to your workout plan:
- You must learn to really believe in yourself and in your ability to reach your exercise goals! Whether you are training for a marathon, a match, or for the sake of losing 20lbs - you must first believe in your own willpower and strength to stick to your training plan and be able to achieve and even surpass the results and goals you have set for yourself. Yes, training is difficult, but you are stronger than that, and can push yourself through your workout -it is all a matter of believing that you will succeed.
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If you haven’t already - choose or make up a personal mantra which you find particularly inspiring and motivating. Keep repeating it to yourself before and during the training session. You can even order a T-shirt with your mantra printed on it, or stick your mantra to your fridge door, so that you see it daily. Pick a mantra which will help motivate you to go to the gym and keep repeating it during a particularly rough workout. You will soon find that by speaking to yourself you will start thinking more positively about the whole training process and its meaning for you personally.
- Compile a playlist with all of the songs or tunes which you find energizing, motivating and which will help you get through those tough workouts. You can make up your own list of power song or music, or you can pick from the wide variety of playlists for running or for training which you can find online.
- Focus. This tip may be a little tricky, and you need to find the right formula which works for you personally, but many people find that either tuning their brains off during a particularly tough and painful workout or actually turning their brains inward and focusing entirely on their own performance and their body helps keeping them going.
You should try both approaches to see which one is more effective when you are starting to struggle and begin thinking about quitting. Being able to disassociate your brain from the physical pain and effort can be helpful, but so can focusing solely on your body in order to ensure that every movement you are making is performed well. Some people choose to use a combination of both methods to overcome the mental barriers which can appear during a strenuous workout or run. This technique may need some exercising and some testing, but once you find the right balance between the two, or master the one which works for you, you will be able to ensure that you can achieve your training goals, no matter how tough it gets at times, and no matter the pain, discomfort and self-doubt you may be feeling.
Written by Cara Haley. Cara is a fitness enthusiast, footwear fanatic and manager of Comforthacks.com and Fitaholic Gear – sites dedicated to helping people find the most suitable footwear for their needs.
Clinical Hypnotherapist Kirsten Bloomquist Solves Serious Health Issues Through the Power of the Subconscious Mind
When facing health or emotional problems, many automatically react by looking for some kind of chemical solution. Obviously, this can often be a short sighted approach and one that can even lead to serious issues. Clinical hypnotherapist Kirsten Bloomquist has stunned clients using a completely different method, employing their own mind power towards healing with often dramatic results. FREE complimentary copies of her book, Powernow, are available to media sources.
If only people new the capabilities of their own minds, and their subconscious minds in particular, entire areas of their life, including their health, could be radically transformed according to author and clinical hypnotherapist Kirsten Bloomquist. Skeptical at first, her name is becoming more and more in demand in natural health circles as word of her successes spread – some, like a documented case of her helping a friend tap into their power of their mind that resulted in a malignant tumor vanishing completely, have opened eyes and minds literally worldwide.
In exciting news, Bloomquist is making her methods available in a ground breaking new book, Powernow: How to Step into Your Most Powerful Mind Instantly, which delivers not just knowledge on how to use the mind to heal – which is valuable enough – but, also delivers on how to get the subconscious mind on board to improve relationships, to cut unhealthy body fat, build supreme confidence, and perform at an elite level in nearly any kind of activity a person is passionate about.
“When you believe in yourself you can do unbelievable things,” commented Kirsten with her trademark enthusiasm. “I knew I could help change more lives with a book than I could ever touch in personal sessions. Powernow: How To Step Into Your Most Powerful Mind Instantly! is something that is changing lives for those who don't just pick up a copy, but make the decision to change and put the method to work. Once that honest commitment is made real magic can and does happen. And no one is happier than I am to hear about my student's and reader's success stories.”
The intriguing nature of Kirsten's work has made her a very sensible choice for compelling television, internet and radio interviews, all things she loves to take part in, along with contributing written work to likeminded publications.
RT, Skype Hypnotherapy Vancouver Hypnotherapist, recently said in a five star review, “I had fibromyalgia for nearly 25 years and was taking a box full of prescribed medications. I was barely existing throughout my everyday life. After a couple sessions with Kirsten, I'm close to being where I want to be with my health. And I no longer take medications. I feel like a brand new person with a whole new chance at life. All of my friends and family notice a difference in me. They even say I look younger!”
For more information be sure to visit http://www.feelingpowerful.com/.
Are your obsessive thought signs of OCD, or just quirks of modern life?
“I’m completely obsessed with this bracelet.”
“You’re being so OCD right now.”
They’re sentences we can expect to hear in normal conversation. Everyone feels fixated on or drawn to things from time to time.
But for the thousands of people with undiagnosed OCD, anxiety or depression, certain obsessions or obsessive thoughts take a different shape.
How can you tell if you or somebody you care about is crossing that line? Maggie Lamond Simone, author of the memoir Body Punishment about struggling with OCD and anxiety, offers these guideposts for distinguishing OCD from the quirky obsessive thoughts we all experience:
These thoughts block out all others
An OCD obsession prevents you from thinking about or concentrating on anything else whatsoever until it has been resolved, getting in the way of daily life. Does your fear of germs prevent you from holding hands with your love interest? This crosses a line.
You think the same thing or perform the same behavior repeatedly
Are you extremely fastidious about organizing your cabinets? So fastidious that you’ve done it three times since last week? Repeating behavior unnecessarily is more than a quirk.
You want to end your behavior, but can’t.
Plucking out your eyebrows and lashes (trichotillomania) and relentlessly picking scabs are just two examples of behavior you might wish you could stop but just can’t - and are likely signs of clinical OCD.
If any of these sound familiar, it’s time to seek professional help. With the right support, you can learn to manage, live and even to thrive with OCD.
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About Maggie Lamond Simone
Maggie Lamond Simone is an award-winning columnist and author. With two titles already to her name, her third book, Body Punishment: OCD, Addiction and Finding the Courage to Heal (Central Recovery Press) was released in April 2015. It traces Simone’s journey struggling with obsessive-compulsive disorder, anxiety, and depression. Her writing has been featured in multiple publications and collections, including From Beer to Maternity (2009), Cosmopolitan Magazine, The Zen of Midlife Mothering (2013), Not Your Mother’s Book on Do-It-Yourselfers (2013), P.S. What I Didn’t Say (2009), and Chicken Soup for the Soul: My Resolution (2008). Simone has been a guest on NPR and is a regular blog columnist for the Huffington Post. An an adjunct professor in the department of communications at SUNY Oswego and Onondaga Community College in Syracuse, she lives in Central New York with her husband and two children.
About Body Punishment
For as long as she can recall, Maggie Lamond Simone has been plagued by self-loathing and urges to harm herself physically while emotionally sabotaging her life. In Body Punishment: OCD, Addiction and Finding the Courage to Heal (Central Recovery Press, April 2015), she reveals it all. The obsessive thoughts that drove her to cut, starve, pick, drink, pluck, purge, and otherwise hurt herself. The profound shame, the utter despair and the confusion over her own inner workings that prevented her from establishing stable, long-term goals and healthy relationships. Through this poignant story of her painful, eye-opening journey she explores the issues of substance abuse, anxiety, and depression that commonly occur with OCD, all in an effort to further the dialogue around mental illness and eliminate the shame and help others find a way forward toward healing.
As the New Year approaches, many people begin to ponder about potential New Year’s resolutions. Whether it be getting into better shape, or advancing your career, the first step in making personal and professional enhancements is shoring up the foundation… which is YOU. As you develop your New Year resolutions, it is important to prioritize mental health and wellness goals. Chinwe Williams is an associate professor at Argosy University, Atlanta. She also has private practice where she helps many of her patients deal with stress and anxiety. Wellness strategies have become essential for the prevention of physical and mental health illnesses. Below are a few simple self-care tips that Dr. Williams says you can immediately implement to help you optimize your overall mental and emotional well-being.
Dr. Williams' 6 Mental Health and Wellness Tips
- Limit the use of technology. Technology holds an important place in our modern society. However, the amount of time we spend on technology is astonishing and can impact us socially and psychologically. While technology can provide a nice escape from life stressors (e.g., Netflix binges and Instagram surfing), our attachment to technology can also breed isolation. A study looking at human behavior noted a negative relationship with increased social media use and happiness in relationships. Additionally, taking a break from technology is a great way to give your brain some much needed down time allowing creativity to flow in. Intentional disengagement with your smart phone may lead to intentional and meaningful engagement with others.
- Take a hike. Thanks to cognitive neuroscience, we know that physical health is a key component of mental health. The mind and body is not just connected but deeply intertwined. Our bodies immediately respond to the way we think, feel, and behave. Movement based practices have been shown to boost endorphins, and alleviate symptoms of anxiety and depression. Physical activity can also help clear your head of thoughts making room for sharper focus. Whether your New Year resolution involves starting a new hobby, losing a few pounds or enhancing your overall health, try to commit to brief, but regular, exercise practices. Yoga, Zumba, or hiking are just a few activities that can calm your mind and your body.
- Nurture important relationships. Relationships need maintenance, just like anything else. The importance of spending quality time with close friends and family cannot be overestimated. While there are a dozen technological ways to connect with friends, there’s nothing like real face time, specifically sharing the same space and breathing the same air as another human being. Small gestures build strong connections. Plan to spend time with loved ones on a routine basis just to unwind, laugh, and have some old fashion fun. You know that person that keeps popping up in your mind this week? Give him/her a call. It may not be such a random thought.
- Begin Journaling. The first step in improving your mental and emotional health is recognizing your thoughts and emotions, and understanding the root of them. Expressing yourself through writing can help to ease mental discomfort by releasing negative, destructive emotions. Begin the practice of journaling by jotting down your thoughts and feelings about events that occurred during the day. Journaling is very therapeutic-it enhances your self-awareness and understanding of what is deeply meaningful to you. Be sure to start or end each journaling session by including what you are most grateful for. Gratitude is acknowledging the positive aspects of your life and expressing thanks for them.
- Don’t be afraid to say “No”. Although “No” only has 2-letters, it might as well be a four-letter word for some. At one point or another, we’ve all suffered from the “disease to please.” Saying yes when you want to say no often leads to feeling overwhelmed and sometimes resentful. It can also do a disservice to yourself and the person making the request. It is important to note that by saying no to that coworker or neighbor means that you are saying yes to other things that you truly value, an afternoon with a loved one, or just time alone re-charging.
- Be compassionate with yourself. What ever your resolutions are for the New Year, remember to be kind to yourself. Tackling a new challenge is not always easy. The road to progress is pebbled with ups and downs and frequent setbacks. Setting extremely high or unrealistic expectations for yourself increases the likelihood that you may not meet them, which can reinforce feelings of shame or self-doubt. Don't beat yourself up! The key to optimizing efforts toward any goal is to remain persistent, recognize your accomplishments-no matter how small, and to be patient with yourself.
As the holidays draw to an end and the New Year quickly approaches, which mental health and wellness strategy will you begin?
You need to show your loved one how much you care by putting in the effort to make the day unique by celebrating it in both a healthy and sexy way.
Play Together
According to Psychology Today "couples who sweat together stay together." Sign your partner and you up for a sexy dance class, a partners hot steamy yoga session or some fun partnered workouts with a trainer. Exercise increases testosterone in men and nothing is more exciting then seeing your partner work up a sweat. In addition to the release of hormones working out gets the blood pumping, heart racing and adds something fun and exciting to the relationship.
The Way To The Heart Is Through The Stomach
Both men and women love food. Impress your partner with some cooking skills in the kitchen. Make a romantic candlelit dinner for two at home. This is a great way for you to control what you are eating and how much. It also lets you show off your cooking abilities that your partner may not know about. Don't forget to serve a healthy sexy dessert. Try serving strawberries and low fat whipping cream which could lead to burning some extra calories in the bedroom.
Burn Calories In The Bedroom
According to WomansDay "having sex burns 144+ calories per half hour." So get into the loving spirit and get close and intimate with your loved one. This has many health benefits and it provides your ability to boost your immune system, lower blood pressure and it also counts as exercise!
Go That extra mile to show your partner how much that you care by doing something unique thats healthy and good for the heart. Couples who are healthy and active have been shown to have happier, longer lasting relationships. When your body, mind and spirit are stimulated you will have a long and healthy relationship.
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