Motivation

mo·ti·va·tion

ˌmōtəˈvāSHən/

noun

1.

the reason or reasons one has for acting or behaving in a particular way.

"escape can be a strong motivation for travel"

synonyms:

motive, motivating force, incentive, stimulus, stimulation, inspiration,inducement, incitement, spur, reason; More

We've made it through the new year, three full weeks into 2014, and of course the gym is starting to clear out again. I hate when I see those people who come piling in on Jan 1 (and Jan 2 for those who drank too heavy to make it on 1-1). Don't get me wrong, I love fitness, and I'd love to inspire or instill a passion for fitness in every person, but I hate knowing that most of those who are coming into the gym to achieve their resolutions, will soon be back to their bad habits and not making it into the gym. 

Lets break that trend for those who are just getting back to their workouts, or dropping out before you even reach Feb 1. Doing something for 30 days makes it a habit, and easier for you to stick with. So lets keep pushing through. Here are a few tips to keep those newbies and those long timers motivated to stick with it. (Note that some of these coincide with your resolution setting)

1) Write down your goals:  Putting your goals in writing will help you to stay honest with yourself. Having the written reminder of why you are hitting that gym everyday or skipping that doughnut will make it easier to stay focused. 2) Be Positive:  Don't be too hard on yourself. If you miss a workout (for a legitimate reason i.e. children, sickness, etc), or you don't accomplish your goal in the time set, its not the end all be all of your existence. You aren't perfect, use your negatives as positives and keep chugging along. You are amazing, and releasing that sometimes takes failures. "Its not about how hard you can hit, but about how hard you can be hit and get back up" 3) Reward yourself:  When you meet your goals reward yourself with something positive and healthy. Don't reward yourself with a box of kripsy kremes or gummi bears, but rather do something for you. Take yourself to a movie, or go shopping. Find something you enjoy and do it. 4) evaluate, reevaluate, and then do it again:  Setting goals means you are aiming for something, probably something you haven't achieved before, or haven't achieved in a while. Its meant to be challenging and you may not make it on the first attempt. When you hit a bump in the road, don't let it make you swerve off track. You should plan out your weeks, months and year. Set some time at the beginning of the week to see where you are currently and how far along you are on your progress. Be flexible but stern. Maybe your 6 month plan is more like a 12 month plan, that's fine, just redirect yourself and make the changes to make the goals happen.

5) Rest

Many people forget to rest, and then burn out. Biggest thing to remember is that muscles aren't built in the gym or during the workout,t rather they build during periods of rest. Make sure that you are getting the time you need for you. This sometimes takes saying no, or becoming better at time management. It may sound like a lot of fun to stay out late with your friends, but think about how that will make you feel during your workout or the next day at work. You cant do it all, but making your goals a priority requires you making rest happen.

What's in a Name...

When you think of a Viking, what image comes to mind? Boats maned by blonde men wearing horned helmets, right? The idea of a viking conjures up images of strong men and women who faced the struggles of the sea all for the betterment of themselves and their people. They braved new adventures to find better lands.  

The word víking derives from the feminine vík, meaning "creek, inlet, small bay". The Old Norse feminine noun víking refers to an expedition overseas. It occurs in Viking Age runic inscriptions and in later medieval writings in set expressions such as the phrasal verb fara í víking "to go on an expedition". 

Viking Fitness developed around the idea that fitness is about the journey and not about the destination. The vikings didn't set camp in one location and never move again, they as a people were constantly on the move. Like the Vikings we will brave the unknown, we will fight for our future, and advance ahead together. As a team we will push each other to the next level of our own fitness, our destinations are not all the same, but our journey, we'll take together. 

Think of Viking Fitness as a boat. Imagine trying to move that boat with only one oar (just think, circles). Now imagine a team of people with oars; now you can feel the movement. Add a sail to the vessel (our trainers) and now we are really moving on our way. Bringing like minded people together striving for similar fitness goals, we are stronger and more capable. 

Thats why I want people to get involved now, I want people to be a part of the journey I'm on as I develop and grow Viking Fitness. My graphic Designer Barry Wallace (amazing guy and a brilliant art, graphics, and marketing mind) has designed all my images and graphics. (Check out his site: Barry Wallace Design ) The only issue that we have, is the Viking he designed, doesn't have a name. So I want to get everyones input on what his name should be. Comment here and let me know. Once I get a few suggestions, I will put it to a vote! Check him out, and let me know what name suits our Viking best. 

5 Tips to Stick with your New Years Fitness Resolutions

Here are just a few quick tips to help you stick with your new years Fitness Resolutions:

1: Set attainable Goals:

Before you set in stone what your new years resolutions are, think about what is and isn't an attainable goal. If your running shoes are covered in cob-webs, maybe running that marathon in February isn't the right goal. Think about the year in segments, quarter, monthly, weekly; break it all down. Once you have the year mapped out, think about what it is you can accomplish over that time and be realistic.

2: Track yourself :

Write down your workouts, write down your weight, write down what you eat and drink, just write everything down. Keeping a journal of your fitness and nutrition can be a big help with sticking with your goals. Having something to look back at to see where you went right and wrong, as well as how far you've come, will help you to continue to do it. Even keeping a record of your emotions can be helpful, you'll remember how great you felt after running that 5k, or how horrible your workout went after a night out with the boys (may help you change your habits outside of your workouts too).

*(track your weight weekly, not everyday. Pick a certain time and day once a week and weigh yourself. Remember muscle weighs more than fat. Feeling good in your skin is more important than what the scale says) 

3: Stay Positive:

Don't let negativity into your life or your workouts. If you can't reach that 5k goal at first, or lift the amount of weight you think you should be, don't sweat it. Learn to adapt to your surroundings and your own body. You will get there, but it's all about enjoying your journey.

Positive people attract positive people. It's true, so surround yourself with people who also hold a positive attitude. The same goes for negative people, so maybe its time to do some early spring cleaning with those people around you who never have anything good to say. It's not always necessary to remove these people from your life, if you can learn to tune them out. Don't let their negative energy become your own.

4: Team Up/Get Help:

Find someone who you can team up with. Get a friend or family member to help you set your goals, and have them make you accountable for them. Sometimes its harder to let someone else down than it is yourself.
Teaming up with your workouts is another great way to stick with your goals. Get a running buddy or gym buddy and plan to meet each other at the same time every day. You are more likely to get out of bed when that alarm goes off or to the gym after work if you know someone is expecting you to be there. You don't always have to actually work out together, but being there at the same time or making each other accountable pushes you to achieve your goals.

5: Write it Down:

Write down your goals. Its that simple, put them out into the universe by writing them down, or just write them down and post them on your fridge. Having a written record of what you set out to do makes all the difference.

Happy New Year, and good luck with your Resolutions.