Mental fitness

This is where the real struggle is; and will ultimately lead to failure or success. You can do anything but you must commit to it mentally and look forward to doing things in accordance. When you park the car or enter a building do you look for the easy way or do look to stretch your legs and get a little activity in?

Some games

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Riddle Crossword
Slide Puzzle

Self-Control | Awareness | Perception

  1. Make a commitment and a plan
  2. Identifying the problem- what triggers fallbacks
  3. Set a goal
  4. Apply some self control strategies
  5. Be self aware- everyday is a new day and a new moment to improve

Self-control strategies

ENVIRONMENTAL

  1. changing the group of people with whom one socializes
  2. avoiding situations or settings where an undesirable behavior is more likely to occur
  3. changing the time of day for participating in a desirable behavior

BEHAVIORAL

  1. increase social support
  2. visual cues or reminders about goals in one your daily environment
  3. eliminate triggers of fallbacks
  4. engage in alternative, positive behaviors
  5. creating ways to make a desirable behavior more enjoyable or convenient
  6. engage in alternative, positive behaviors
  7. scheduling a specific time to engage in a desirable behavior
  8. writing a behavioral contract to hold oneself accountable

COGNITIVE

  1. using self-praise to commend yourself - be easy on yourself but not to easy
  2. thinking about the benefits of reaching your goal
  3. imagining yourself successfull
  4. Be positive you can do it one day at a time

Common Advice

Set long-term goals – First, set the goals you’re striving towards, be it losing fat, getting a muscular body, or improving your endurance. Aim high, but try to be realistic too.

Shedding fat – The single most common goal of the people who decide to start exercising is their desire to lose fat. In addition to working out, you should also seek advice about modifying your eating habits, reducing caloric intake, and reducing carbs.

Building muscles – Some people don’t have a weight problem. Instead, they want to build muscle in order to look and feel better. This involves plenty of hard lifts, long sessions, and an increased intake of proteins. Take time to learn proper technique, before you do it, there are dozens of free videos online, look for qualifications like physical therapist, to make sure you get good technique.

Improving endurance – Other people get winded as they take a couple of flights of stairs. This motivates them to start working out and improve their endurance. 20-30 minute high-intensity intervals are perfect for this, especially if you use steppers or rowers. Increase your heart rate, and keep at it.

Toning – Finally, some people just want to tone their bodies. They do not want to overdo it with building muscles, and they don’t have a problem with some much fat. This also requires exercising and modifying your eating habits. While a toned body sounds easier to attain than, for example, a muscular one, it still requires you to put in a lot of effort, Avoid weights and use bands or body weight.
Follow the plan – Once you and you have drafted an exercising routine, stick to it. It is essential to develop the habit of working out and to become responsible enough to carry out your weekly or monthly plans. True friends help you stick to the plan weather they agree or not.
Set short-term goals – Now that you know what you wish to achieve, you have to set monthly or weekly goals to create an atmosphere of success, and to be able to monitor your own progress better.
Make your short-term goals attainable – Coming back to being realistic – do not set goals that are too demanding to attain. You shouldn’t be too easy on yourself either, by setting yourself up for failure will only demotivate you and make you hate the path you’re on.
Measure your progress – Speaking of progress, find a way to measure it. Yes, you can always stand on a scale and measure your weight, but That is a terrible goal track inches with a tape not weight. Measuring your progress means paying close attention to fulfilling those short-term goals and making sure you’re not slacking.
Find motivation – Find a way to motivate yourself through every goal, over every hurdle, and towards final success. Make sure you’re doing this for yourself, not for anybody else, and be happy because of it.
Reward yourself – Finally, reward yourself , but not with food, your not a Pet! Once you successfully fulfill a monthly goal, treat yourself. Everybody needs a Fun day from time to time, and allowing yourself one after a month of hard work will only get you going stronger after it.