How To Stay Mentally Tough During a Workout

You’ve been there — we’ve all been there — during a workout: you are dripping sweat, out of breath and ready to surrender. You are thinking I must be out of shape! Thats not entirely true. Your mind and body greatly influence one another, and you could just be mentally flabby. Even non-exercise-aholics can benefit from getting their minds in fighting shape. Mental strength boosts your self-esteem, not just during your elliptical marathon but across every aspect of your life.

So, how do you whip your mind into shape? Enter the adage “Practice makes perfect.” By consistently practicing a few choice tactics, you will not only be able to get through your workout but you will really be able to appreciate it and actually enjoy it.

Pre-Workout Prep

Make a playlist

Music gives you extra pep in your step when you’d rather be anywhere else. Update your playlist often and pay attention to the songs’ order. Strategically place upbeat tunes at the middle and end to combat mental exhaustion. If you are getting tired of your music talk to friends and see what songs motivate them to work out and try those out!

Develop an inspirational manifesto

A list of three or four fitness goals will encourage you and serve as an ongoing pep talk delivered to you by, well, you. Stick to positive words and be very specific.  Sign up for that race to give yourself a deadline and something to work towards.  And have the integrity to follow through!

Mid-Workout Motivation

Get comfortable being uncomfortable

Toned muscles don’t just happen. You have to work them beyond what’s comfortable, to the point of complete fatigue. Embrace the sensation by affirming out loud that pain is all part of the plan.  Learn to love it, you will begin to crave that burning because that is when you will know you are working hard!

Stare at the results

Your new shapeliness, stamina and strength will keep you coming back for more. Look down at your body or in the mirror while working out. See only the good: the emerging muscle, the nicer lines. Consciously make a link of your investment with the results.

Post-Workout Reflection

Focus on times when you were tough

Take pride in the moments you climbed over a mental wall during your workout. Staying in an exercise for even 10 more seconds helps the mind, and muscles, grow stronger. Before you know it, you’ll have the endurance to withstand an even more intense fitness routine.

Forgive and forget

Let go of any moments of mental weakness. Dwelling on the negative only drags you down; instead, be your own best cheerleader. Remember what you did right and challenge yourself to push through next time. Mental toughness is only as hard as we perceive it to be. Perceive it to be no big deal and yourself to be one tough cookie.

Source: Live Better America

Turkey and Spinach Manicotti

Did you know that spinach offers a host of nutrients including vitamins A, C and iron to name a few. Iron helps transport oxygen to red blood cells to prevent anemia. And all of that is good for your heart which is perfect because this month is heart health month.  Give this recipe a try, its delicious, easy and is good for your heart!

Turkey and Spinach Manicotti
Prep time: 30 minutes
Total time: 50 minutes
Servings: 4

8 uncooked manicotti pasta shells
1/2 pound lean (at least 90%) ground turkey
1 medium onion chopped (1/2 cup)
2 tsp finely chopped garlic
1 cup fat-free ricotta cheese
1 tsp Italian seasoning
1 box frozen cut spinach, thawed, squeeze to drain
1 1/2 cups pasta sauce, any flavor, or marinara sauce
2 T finely grated Parmesan cheese

Heat oven to 375.  Spray 11X7 inch baking dish with cooking spray.  Cook pasta shells as directed on box, omitting sauce.  Rinse with cool water, drain well.

In a medium skillet cook turkey, garlic and onion over medium heat, about 5 minutes, stirring frequently until turkey is no longer pink. Remove from heat and stir in ricotta cheese, Italian seasoning and spinach. 

Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese.

*Look for pasta sauce containing less than 300 mg sodium per 1/2-cup serving.

*For fresh herb flavor, use a combination of 1 to 2 tablespoons chopped fresh basil, oregano, thyme and Italian parsley for the dried Italian seasoning.

Source: Live Better America

Family Meals Really Do Matter

It's a hard task to get your family together in one place, especially as your children get older.  School, work, after school activities and friends keep everyone on the run.  Whenever possible try to set aside dinnertime as family time and work hard to make it happen.  Its really important!

Family meals promote healthy eating habits and are a good time to catch up on the day's developments.  Eating as a family lets parents keep tabs on what their kids are eating and lets them introduce their kids to new foods and share quality time together.

Use these tips to help get your family together around the dinner table:

• Schedule family dinner at least once a week, that's a good place to start.  Then gradually increase the frequency as everyone's schedules allow.
• Let your kids help choose the meals and prepare the food.
• Make sure each member of the family gets time to share some interesting news.
• Turn off the television while eating!
• Keep mealtime comments positive and supportive.  Save any problems until after dinner.

Remember that your children will model your behavior as their parents.  There's no better time than mealtime to show them the importance of making healthy choices.

Get Fit As A Family

It's easier to make healthy choices when you do it as a team.  Make health a family affair.

Healthy Eating Tips

Trying to eat healthier can be a little intimidating, there is so much information out there about why you should and shouldn't eat and why you should eat certain things and not eat others.  It definitely becomes a little overwhelming at times, especially when you are first starting out in a new, healthier lifestyle.  But the way you eat will affect how you feel today, tomorrow and in the future.  I find that these few simple, basic ideas are just enough to get on track for that healthy lifestyle! 

• Make at least half your grains whole grains
• Vary your veggies
• Focus on fruit
• Get your calcium-rich foods
• Go lean with protein