Step 1: Visualize what you want

Picture yourself attaining the goal you want to achieve. Some of us see still pictures, and others see moving pictures (like a movie). Some of us see our pictures or movies in color, and others see it in black and white. However it is that you see your picture, get in tuned to the details of the picture.

Step 2: Use all of your senses when visualizing

As you visualize, start to pay attention to the sounds associated with your picture. Also, notice how you feel in that picture. This feeling should be both emotional and physical. How does your body feel fitting back into those skinny jeans? How does that make you feel, emotionally? The more details you have in your picture, the more you are sending a message to your brain that this is really happening. Before you know it, it really happens.

Step 3: Write down your goals

Writing down your goals is a great way to stay focused on what you want. You can place your goals where you see them daily. Some people also just like to write their goals then put them away. That’s fun, because when you go back weeks, month, or even years later and read your goals you are amazed at what you have accomplished.

Step 4: Believe in your goals

Choose goals that you truly believe in your heart that you will attain. Understand, as humans, we tend to send ourselves “doubting messages” when we think of goals we want. Acknowledge what that is, just doubt, and mentally set it aside. Think about what you want. Believe in yourself and in your goal. Strive for it one step at a time.

Step 5: Challenge yourself

Choose goals that you know in your heart you can attain. With that, make sure you are challenging yourself. It’s that stretching moment in our lives that keep us motivated. It tough to be challenged, yet it feels great! Just to know you’re always stretching to go a little further is motivating in itself. It keeps you from getting bored and stagnant.

Step 6: Get support from friends and family

Tell those that love and care for you about your goals. Simply talking about it will motivate you (as well as inspire them). They can hold you accountable, encourage you, and celebrate with you.

Step 7: Strive for continued progress

As you accomplish each goal, replace it with a new goal that will push you to another level. This goes back to keeping yourself challenged, and avoiding boredom. When we find ourselves at a stagnant place in our lives, we tend to start to go backwards. Always give yourself something for which to strive.

Step 8: Reward yourself for accomplishments

To stay motivated, give yourself a reward for what you have accomplished. This moment of celebration is so important. It’s called positive reinforcement, and it feels so good that you want to set another goal and celebrate it again. Rewards can be anywhere from a pat on the back to a week-long vacation.

What you can do to make sure what you put in your body will give you a boost in the gym.

Every day, you eat breakfast, lunch, and dinner. Or maybe you’ve found the perks of eating more frequent meals. No matter if you’re stuck on a traditional three-meal-a-day routine or have moved into the five- or six-meal plan, you need to eat the right stuff to be prepared for whatever is thrown your way in the middle of your workout.

So what should be on your mind while eating? Exercise. And here are a few eating tips that keep your upcoming workout front and center.

Consider the Amount

Yes, food gives you energy. Unfortunately, eating lots and lots of food doesn’t necessarily give you lots and lots of energy. Quite the opposite. Eating too much can cause you to feel heavy, sluggish, or in need of a bathroom break. On the other side of the eating spectrum, not eating enough will cause you to feel weak and unable to complete your exercise routine.

Neither is acceptable. Instead, you should keep your body fed evenly throughout the day. Just be careful not to eat a small meal less than two hours before exercising. If a hunger pain hits you within two hours of your impending workout, take care of it with a healthy snack. And if you must indulge in a large meal, make sure you have three or four hours before you plan to hit the gym. Otherwise, you may wind up falling asleep on the stair stepper.

Keep It Quality

Just as important as the amount of food you eat is the quality of food you eat. Sure, you may be able to get away with a fast-food burger now and then, but if your diet regularly consists of fatty choices, you’re going to have a hard time motivating yourself to get to the gym and work out once there.

To give your body the exercise advantage it deserves, eat well all the time. Start with a healthy breakfast with whole grains, fruit, and low-fat milk. For your other meals, avoid high-calorie, fatty foods. And when snacking before a workout, go with a banana, a fruit smoothie (use yogurt instead of ice cream or frozen yogurt), and granola bars. If you’ve got an intense workout planned, you may want to go for an energy bar.

Finish Strong

Now that you’ve eaten to help your workout go well, you should set your eyes on preparing for your next routine. A great way to do that is through your diet. After you finish working out, eat foods with protein and carbohydrates. Don’t feel hungry right away? Drink a sports drink to replenish what your body lost during the routine.

Once you feel the first hint of hunger, toss some cheese on top of a few crackers, grab a handful of nuts, whip up a peanut butter and banana sandwich, or sit down for lunch. Just make sure what you eat is healthy and will help your body recover after your workout. This way, you’ll feel great after working out, which will provide increased incentive to eat right and get back in the gym tomorrow.

Don’t Dehydrate!

In the midst of eating for exercise, don’t neglect one of your body’s most basic needs: water. Since more than half of your body is made up of water, your need for H2O cannot be overstated.

So before you walk into the gym, while you’re working out, and after you’ve cooled down and moved on with your day, you should be drinking enough water to keep your body well hydrated. Losing more sweat than you can replace with water? A sports drink may be just what you need. Just don’t drink them when you’re sedentary, as they often contain extra sugar and calories that can be a detriment to your good health.

Welcome our new Athletes!

Michele Hohmann

Wade Sommers

Tiffany Sockwell

Barbara Rains

Kaylee Connelly

Yassir Vizcaya

Kelly Anderson

Gym Closure! In light of worsening road conditions and winter weather advisories, we are taking the safety precaution of canceling all classes. Please watch the gym website for further information and opening. Be safe out there!