When was the last time you really made time for yourself? Took a close look at your fitness goals? Or thought aboutchanging your habits? Let’s be honest – it’s usually tough to find the time in all the stress of everyday life. That’s why we’ve put together a10-day challengefor you. Each day there is a small task to help you bring more fun, health, and fitness into your life.
Download the checklist. That way you can check off a challenge every day. You don’t have to complete them in the order they appear – the important thing is that you complete one per day. You can also repeat a challenge if you want.
You think our challenge is awesome? Share this blog post with your friends on WhatsApp, social media, or e-mail – it’s so much more fun together! And don’t forget to tag us in social media with @runtastic and #runtastic so that we can all motivate each other.
So, you have started with your training. Everything is going great, and you are full of ambition to achieve your fitness goals. It feels like you have to keep holding yourself back so your body doesn’t get too much of a good thing. But after a few weeks, you don’t want to leave the sofa anymore? Don’t worry, this is completely normal and it can happen to anyone.
What you need now is yourown personal motivation strategyto stick with your plan:
1. Visualize Your Success
The more often you imagine something, the greater the chance is that your idea will become reality. That’s also how it works withyour goals. Would you like to lose weight? Then you should envisionyour weight lossover and over again. Imagine how it will be to reach this goal. Imagine your result, your goal with all your senses. How do well-trained muscles feel to the touch? How will they look in the mirror? Also, use the power of language and keep encouraging yourself: “I can do this, I’m not afraid, I just have to hang in there, it will make me stronger.” Program yourself for success! Self-doubt is the biggest killer of your mental strength.
2. Nip Boredom in the Bud
Of course, your motivation and performance can fluctuate from day to day. Sometimes, you will feel fit and full of energy and on other days, you will feel weak and lack energy. The causes of this are not only physical – often it is just your mind playing tricks on you. Muscle building has to be fun and you have to achieve results – otherwise, your motivation will suffer. So, don’t give boredom a chance. Introduce some fun and varietywith these tricks:
Work Out with Your Friends
Training with friendsis fun and boosts your motivation. Set workout sessions can also help you stick with it. A training partner can provide encouragement, and you can help each other through a motivational slump.
Try a Change of Scenery
You don’t always have to work out in the same place. Mix things up a bit and work out in different places – on the patio, in a park, or at home in your living room.
Listen to the Right Music
The right beat can push you to peak performances and really motivate you. Is there a special song you like? Then use it to motivate yourself and get your emotions involved. Motivational photos, videos, or quotes can give you a boost and increase your desire to work out.
3. Work Out in the Morning or Right After Work
As the day progresses, your weaker self grows stronger and stronger. Once you get home from work and relax on the sofa, there’s no getting up again. Try to outwit your weaker self and go for a run or do bodyweight training in the morning.
You’re not a morning person? All you have to do is clear away all the obstacles keeping you from exercising after work. For instance,pack your gym bag the evening beforeand take it with you to the office. This way you can go right to the gym after work or go for a run. You’ll be so happy afterward that you’ve worked out and can collapse on the sofa and relax.
4. Challenge Yourself with Training Plans
There’s nothing better than achieving yourfitness goals. But you need new challenges if you want to continue exercising on a regular basis. How about a new training plan?
Whether you choose a 12-week bodyweight training plan or a running plan, the important thing is that you stick with it and that your workouts are fun. This is the only way to have lasting success.
All of a sudden you feel it: you just want to curl up in a ball. It comes over us like a wave, we feel helpless and alone. Exhaustion is setting in, and – worst case scenario – it can turn into burnout.
We’ve all been in situations like this, where we wonder:could I have noticed earlier before it got this bad? What could I have done to address this exhaustion before it overwhelmed me? How can I cope with especially stressful days?
Experts agree thatexercise is the key to success.Those whowork out regularly reduce their stress, improve their mood, and enhance their mental health.
Where does stress come from?
Stress at work, in the family, or in your free time – there are plenty of reasons why the body and mind react to stress. Since every person is different, stressors are perceived differently. That’s why some situations might be a threat for some people, while others consider them positive stress or “eustress” that pushes them to a higher performance level.
In the prefrontal cortex…
…information that we take in is sorted, evaluated, and processed. When the brain is confronted with too much information, it is unable to process it. This leads to a sense of being overwhelmed.(1)
When stress occurs frequently or constantly but the body is unable to manage it, it is felt as something negative; stress hormones are released (adrenaline, noradrenaline, and cortisol), which make the body more efficient for ashorttime. It is preparing for fight or flight (just like our predecessors had to flee from wild animals). We want to survive, and this means running away in dangerous situations.
Exercise for stress reduction
The age-old physical reaction – running – still helps our bodies and minds regain balance in today’s world.(2, 3)
Physical exertion and sports…
…are controlled by the motor cortex in our brains. This takes resources away from the prefrontal cortex, which then reduces stress.
Which sport should you do regularly to clear your head?
This is where opinions diverge:
Many experts recommendrunning, because it is one of the first skills that we learn. The important thing here is to stay in the aerobic range (your breathing speeds up, but you aren’t out of breath), in order to avoid putting too much strain on your body.
In addition to endurance sports,regular walkscan help reduce stress.
Yogais another effective way to clear your head. By concentrating on your breathing, you enter a meditative state.
It’s important that you have a positive association with the sport you choose; you should enjoy doing it. There are no advantages to choosing a sport or training plan that just creates more stress, because you are too competitive or push yourself too hard. The key is to find out what is right for you. Your friend might run 10 km to relax – but that doesn’t mean this is what your body needs.
Take a moment to think about the word “fitness.” What images pop into your head?
First, you probably think aboutactivities that really make you sweat. Maybe you imagine yourself running outdoors in the fresh air, doing bodyweight training, or taking a bike trip.
But fitness is much more than just exercise: it’s a lifestyle – and this includes a healthy diet and healthy habits along with the right amount of exercise.
Are you aware of these 3 benefits of exercise?
Fitness does more than just improve your health: it also helps you become more effective in your daily life and handle stress better.
Exercise can open the door to a more aware, successful life:
#1 You get better at time- and self-management
One big advantage of doing sports is that you become better organized. Why? Because you have to schedule your workouts well. Along with work, the household, and maybe kids, it’s not always easy to keep at it. But if you want to achieve your (fitness) goals, you have to make a plan.
Ask yourself the following questions to successfully meet your goals:
Write the answers on a piece of paper and think about how you can schedule the individual activities in your calendar.
Sounds tough because you don’t have any time?
Think of these calendar entries as time for you and treat them like work meetings – that way you can’t make excuses. You’ll quickly see improvements in your time- and self-management skills, which will also help you be more organized and efficient at work and meet deadlines.
#2 You will be more self confident and optimistic
The more often you do sports, the more committed you are to eating healthy, and the more actively you work on meeting your personal goals, the faster you will see the first results. You’ll get in shape, lose weight, build muscle, feel much healthier and happier. You’ll be more self confident – whether in your personal or professional life and success is guaranteed.
#3 You don’t give up and stay commited
Are you someone who gets excited about things quickly? And just as quickly falls back to old habits? Try using a plan like a12-Week Bodyweight Training Plan, nutrition or running plans to reach your goals.
Plans help you stay focused – even when it’s hard at the start. You’ll see: as soon as you finish a plan, you’ll be proud of yourself. You kept at it and didn’t give up! Persistence and consistency pay off, and you will also see the benefits in your professional life.
You’ll see: it’s not so hard to lead an active, healthy lifestyle. Exercise is fun – soon it will be part of your life and you will reap the rewards.
Cravings, yo-yo diets, and the wrong training can make it really tough to lose weight. But the right tips can bring you lasting success: these include ahealthy dietas well as the right amount ofexercise.
If you are ready to declare war on your excess weight, you need to be aware that…
…weight loss begins in your head.And you should think aboutwhyyou want to lose weight. Are you doing it for yourself? Or because you want other people to like you? You will only have lasting success if you are doing it for yourself and – most of all – for your health.
…you should set medium term goals.If you plan on losing 25 kg, you will get frustrated quickly because it may not happen as quickly and easily as you thought. Set medium term goals: work on losing the first 5 kg and celebrate your achievement! Then set the next goal – you’re sure to be successful.
…losing weight should be fun!There’s no point in half-heartedly running 10 km every day, when in fact walking might be more fun. Or banning all sweets – and then spending the whole day thinking about it.
Try running shorter distances, but run several times a week. You should also add variety: combine your fitness routine with other sports like swimming or dancing.What matters is that you’re having fun!The same goes for sweets: don’t eat every chocolate bar you find, but don’t ban everything from your diet.Find your balance – it is the key to success.
The following tips can help you burn off the first few kilograms. And always remember these two things:change takes timeandyou’re doing it for yourself!
Start keeping a food diary
Astudy from Kaiser Permanente’s Center for Health Researchsuggests that you lose twice as much when you use a food diary. You don’t believe it? Then ask yourself these two questions: what did you eat throughout the day today? What liquid calories did you consume? Hmm…you can’t remember everything? Probably not. But if you want to lose weight, it’s important to create a calorie deficit.The first step is tobecome aware of your eating habits by tracking your food (keep a food diary). This can help you eliminate bad habits.
5 benefits offood tracking:
You get a clear overview of how many calories you consume every day.
Keeping a food diary reveals your bad habits (i.e. sweets and unnecessary calories) – this is the first step to changing things!
Fat, protein, sugar, carbohydrates: food tracking teaches you more about nutrition and which nutrients you need.
Abs are not made in the kitchen: if you want to reach your personal goals without the yo-yo effect, you have to change your diet.
Fat burning exercise – from walking to running
In addition to changing your diet, getting enough exercise is important to stimulate fat burning.
Step 1: try walking
The first step is the most important – but also the hardest. So if you aren’t ready to start running yet because your fitness level isn’t up to par, try walking. Not only does it havea lot of health benefits– you can walk anywhere at any time! It’s also easier on your joints and boosts your metabolism.
Ready to take the first step?
Download the Runtastic Steps app, find out how many steps you take every day and try the Walking for Weight Loss plan. Step by step this will bring you closer to your weight loss goal. You’ll see how much fun it is – soon you will feel much fitter and switch fromwalking to running.
Step 2: Run for it
Now that you are ready to start running, you probably want to know how to best shed the extra weight. We recommendregular endurance training: it boosts your metabolic rate and you continue burning calories after your workout.The afterburn effect promotes weight loss.
If you want to lose weight, you have to keep your metabolism working at a higher intensity. Always challenge your body in new ways, make sure there is a lot of variety in your running, and integrate bodyweight training. This forces your body to react to the training stimuli, and your metabolism uses more energy.
Lose weight with running plans If you don’t know how to start running,training plans are really helpful. Set a goal for yourself, increase your endurance with each kilometer, and reach your ideal weight with tips from Runtastic experts.
Are you motivated to bring out your best? Gethelpful features and tools in all appswith Runtastic Premium – you will soon start seeing success!