A Fit Nurse: inspiration

Showing posts with label inspiration. Show all posts

Posted by Alyssa Schomaker / Sunday, June 28, 2015 / No comments / coaching , daily habits , daily inspiration , fitness , goals , goals in life , health , healthier life , healthy , healthy lifestyle , inspiration , lifestyle , mood lifting , Motivation

Finding Motivation to Meet Your Healthy Goals

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJ8gtPCwZHKwsxt8da-b-i23jJ1jYPV4kdLgR15yWzy51whFwaSulNzUaSf5bzf4DYm60WY-yMBKo7-gWx0zwwnCp9nRCU6vZ2waU5wD8U0_irje_aagYNYJ6veooefR4W81AThdlxoWI/s1600/FindingMotivation_BLOG.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman finding motivation on a beach" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJ8gtPCwZHKwsxt8da-b-i23jJ1jYPV4kdLgR15yWzy51whFwaSulNzUaSf5bzf4DYm60WY-yMBKo7-gWx0zwwnCp9nRCU6vZ2waU5wD8U0_irje_aagYNYJ6veooefR4W81AThdlxoWI/s1600/FindingMotivation_BLOG.jpeg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Finding motivation might sometimes seem like a difficult task. Motivation isn’t something we can see or touch, and it’s different for everyone. Fortunately, finding motivation is so much easier than you might think! </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s not one-size-fits-all. </span><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What motivates someone else might not motivate you, and that’s okay! Finding motivation is all about finding what motivates you personally. You might know someone who finds their motivation through competitive sports while you prefer a more laid-back approach. Try experimenting with a few different motivational ideas. Don’t feel discouraged if it takes a few attempts to find the right source of inspiration for you.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Think about what means the most to you. </span><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finding motivation by focusing on things that matter a lot to you can help propel you toward your goals. Weight loss goals can be great for some, but they don’t work for everyone. If weight loss or appearance-based goals make you feel intimidated or discouraged, modify them! For example, instead of setting a goal to lose ten pounds, try making your goal about setting a healthy example for your children. You might find that this makes it easier for you to make healthier choices, and the weight loss will naturally follow.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t be afraid to have fun. </span><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Just because your goals are serious doesn’t mean your workout always has to be! Try finding motivation in workouts that are fun and exciting. If hitting the gym every day makes you feel bored, mix it up by subbing in some other activities. If there’s a sport you enjoy, start a team with some friends. Or, if you draw your inspiration from nature, try going for a hike or trail run through a local park. When your workout is something that you truly enjoy and look forward to, finding motivation is much easier!</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">If finding motivation is sometimes a challenge for you, don’t be afraid to take a step back and re-examine your goals. Remember to be flexible, and willing to make any changes necessary to help you succeed. While it’s important to work for your goals, it’s equally important that your goals work for you. Want some help finding your workout inspiration? <a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html">Get in contact with me!</a> I can provide 1 on 1 support and motivation to help you make your fitness dreams become reality! Why not start today?</span></span>

coaching, daily habits, daily inspiration, fitness, goals, goals in life, health, healthier life, healthy, healthy lifestyle, inspiration, lifestyle, mood lifting, Motivation

Finding Motivation to Meet Your Healthy Goals

Finding motivation might sometimes seem like a difficult task. Motivation isn’t something we can see or touch, and it’s different for eve...

Posted by Alyssa Schomaker / Wednesday, June 24, 2015 / No comments / abs , daily workouts , diet , fitness , fitness goals , Fitness motivation , fitness routine , goal setting , health and fitness , healthier life , inspiration , Motivation , workout , workout tips

Workout Log Tips To Get You Started

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVSZlCew7XcQBWH9rrNo_9Dr73WbCfldrlVZqVkG5DtjDQkYmsJHRgO4m-39PKOcCN1sIA15CkQ_Z6iNOVvQ6DMotMT1R0TjMvwvZWR5awUBp8hRR5FQ9Qoaz5nuA9MkTUpbqRvaFiTFD/s1600/WorkoutLog_BLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Workout log next to a bowl of strawberries" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVSZlCew7XcQBWH9rrNo_9Dr73WbCfldrlVZqVkG5DtjDQkYmsJHRgO4m-39PKOcCN1sIA15CkQ_Z6iNOVvQ6DMotMT1R0TjMvwvZWR5awUBp8hRR5FQ9Qoaz5nuA9MkTUpbqRvaFiTFD/s1600/WorkoutLog_BLOG+%25281%2529.jpeg" title="" /></a></div>
<span style="font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A workout log is a great way to help you track your fitness and stay motivated. No matter what your fitness goals may be, a workout log can be a valuable tool to help you reach them. If you’re interested in adding a workout log to your fitness routine, here are a few things to consider before you get started:</span></span><br />
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Benefits of Keeping a Workout Log</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">One of the best things about using a workout log is that it provides you with a realistic picture of your workouts and results. You might not always be aware of how much you are progressing, but keeping a log can make it easier to see how far you’ve come. Your workout log can help you see what is working well for you, and also spot areas where you can improve.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Getting Started</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you have spreadsheet software on your computer, you can create a chart to track your workouts. Set aside some room for each type of workout you do, and a spot to track how much time you spent along with any other details. If you want, you can also include a spot in your workout log to describe how you felt after each exercise.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">There are also tons of free printable workout log templates online. A quick internet search will likely turn up a version that can work well for you. You can also find apps for your tablet or smartphone to log your workouts, or keep it simple and use a regular notebook. All that matters is that you find something that works for you.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Sticking With It</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Don’t let your busy routine keep you from starting a workout log. Keeping it up to date is less time-consuming than you might think. Jotting down a few simple notes as you go is all it takes to maintain your workout log. If you prefer to keep more detailed notes, you certainly can! Make filling out your workout log part of your routine, and you’ll discover how easy it is to stick with it. You can also treat it more like a workout diary, and use it as an opportunity to reflect on your day.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you think using a workout log would be a good option for you, give it a try! Don’t be afraid to experiment with different styles and formats until you find one that works well for you. Your workout log should support your goals, not distract you from them. Remember: this is all about your needs and your success. </span></span></div>

abs, daily workouts, diet, fitness, fitness goals, Fitness motivation, fitness routine, goal setting, health and fitness, healthier life, inspiration, Motivation, workout, workout tips

Workout Log Tips To Get You Started

A workout log is a great way to help you track your fitness and stay motivated. No matter what your fitness goals may be, a workout log ca...

Posted by Alyssa Schomaker / Friday, May 1, 2015 / No comments / body , cardio , exercise , exercise and fitness , fitness , Fitness motivation , health , inspiration , morning workouts , muscle , sleep , Tips , workouts

Motivational Tips For Morning Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weights for morning workouts on a blue mat with an alarm clock." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snuggled in your bed and sleeping peacefully. So, how do you get motivated for morning workouts? I’ll share a few secrets to get you started. ;)</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Morning Workouts</span></b></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be Prepared</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Before you go to bed, get everything ready for your morning workout. Set out your workout clothes, pack your gym bag, and have a </span><a href="http://www.afitnurse.com/2015/04/power-breakfast-energy-for-your-morning.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">power breakfast</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> ready. Not only does this make it easier for you, it may also help you feel more inclined to actually get out of bed since you spent the time getting ready the night before. </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Your Alarm</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. When you are going to wake up for morning workouts, set your alarm and place it across the room where you will have to get out of bed to turn it off. You could even set it to play some motivational workout music to try to get you mentally ready right away.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush Your Teeth.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> After you wake up, brush your teeth right away to prepare for morning workouts. The burst of mint will help wake up your senses, so you start to build energy right away. </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make Friends.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Find a friend who will join you for morning workouts so that you have someone to keep you accountable. If you can’t find anyone who can work with your schedule, find a personal trainer and schedule early morning appointments.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Goal.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Write down your goals for early morning workouts. Do you want to get up at 6am three times a week? Make a schedule and then reward yourself when you follow through!</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spread the Word.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure at least a couple people know that you plan on doing some morning workouts. That way, you know you actually have to do the workout or answer to them. Another form of accountability is always helpful!</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Be sure to get enough sleep before your morning workouts, so you feel refreshed and energized during and after the workout. Sleep is important, and not getting enough of it can have an adverse effect on the whole day.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep it Up.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you’re not used to morning workouts, it could be difficult at first. Keep it up! Your body will eventually get used to it and it will become easier the more you do it. Persistence will definitely pay off!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Are you trying to get motivated for morning workouts? Joining a team of </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> professionals is another great way to start! I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">set up a meeting</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with you to discuss how we can work together to help you towards your fitness goals. Cheers!</span></span>

body, cardio, exercise, exercise and fitness, fitness, Fitness motivation, health, inspiration, morning workouts, muscle, sleep, Tips, workouts

Motivational Tips For Morning Workouts

Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snu...

Posted by Alyssa Schomaker / Sunday, October 12, 2014 / No comments / daily inspiration , inspiration , inspire , quotes , quotes that inspire me

Inspiration for the Day - a Collection of Inspiring Quotes to Inspire Your Days

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBW5BhZHJyeMfv3TLsed8jiQMu08m8kZJXvpKXrYOoTtCnG7pRLxLlX4o_o6E7cwZAHz70BCf39QPKBNN04p7_z09Jnj9kd13hAtuGG3W2_xANAJfXTEeRiCmaRGY-WKJUY-UIhPOo8fq4/s1600/quotes.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Inspiration for the day written in beautiful calligraphy." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBW5BhZHJyeMfv3TLsed8jiQMu08m8kZJXvpKXrYOoTtCnG7pRLxLlX4o_o6E7cwZAHz70BCf39QPKBNN04p7_z09Jnj9kd13hAtuGG3W2_xANAJfXTEeRiCmaRGY-WKJUY-UIhPOo8fq4/s1600/quotes.png" title="Inspirational quotes. " /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Your inspiration for the day is here! I’ve compiled seven daily doses of inspirational quotes for your fit and healthy lifestyle. Let these knowledgeable nuggets inspire your days, morning, afternoon and evening!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Monday</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning: </span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Things work out best for those who make the best of how things work out</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.” - John Wooden</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Afternoon:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Plato</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Evening:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are not willing to risk the usual you will have to settle for the ordinary</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.” - Jim Rohn</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Tuesday</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“All our dreams can come true if we have the courage to pursue them.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Walt Disney</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Afternoon:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” - Edward Stanley</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Evening:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Opportunities don't happen, you create them.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Chris Grosser</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Wednesday</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Take up one idea. Make that one idea your life - think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Swami Vivekananda</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Afternoon:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“I find that the harder I work, the more luck I seem to have.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Thomas Jefferson</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Evening:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” - Buddha</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Thursday</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Anthony Robbins</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Afternoon: </span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Energy and persistence conquer all things.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">– Benjamin Franklin</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Evening:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Motivation is what gets you started. Habit is what keeps you going.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Jim Rohn</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Friday</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Take care of your body. It’s the only place you have to live.”</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Jim Rohn</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Afternoon:</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“The greatest wealth is health.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Virgil</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Evening:</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“It’s never too late to become what you might have been.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">– George Elliot</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Saturday</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - William Londen</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Afternoon:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">“Never give up, for that is just the place and time that the tide will turn.” – Harriet Beecher Stowe</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Evening:</span></span></div>
<div dir="ltr" style="line-height: 1.4375; margin-bottom: 8pt; margin-top: 0pt; text-align: center;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“In health there is freedom. Health is the first of all liberties.”</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> –  Henri- Frederic Amiel</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - Sunday </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Morning:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently.”</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> – Ernest Hemingway</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Afternoon:</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">– John F. Kennedy</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Evening:</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Don't be afraid to give up the good to go for the great.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- John D. Rockefeller</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Inspiration for the day - A Little Extra</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” – Aristotle</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“All progress takes place outside the comfort zone.” </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Michael John Bobak</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I hope you are as inspired as I am be reading all of these nuggets of wisdom from some really inspiring people. Never give up on the healthy lifestyle!</span></span></div>
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daily inspiration, inspiration, inspire, quotes, quotes that inspire me

Inspiration for the Day - a Collection of Inspiring Quotes to Inspire Your Days

Your inspiration for the day is here! I’ve compiled seven daily doses of inspirational quotes for your fit and healthy lifestyle. Let the...

Posted by Alyssa Schomaker / Thursday, August 7, 2014 / No comments / exercise and fitness , good advice , good habits , healthy lifestyle , inspiration

Legit Ways to Move More During Work

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Say goodbye to coffee shops or conference rooms and hello to the pavement. Moving while working? Now that’s the way to get things done.</div>
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Why You Should Ditch Your Chair</h3>
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Unbroken hours spent seated in a chair <a href="http://greatist.com/health/sitting-problems-making-us-fat" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">hurt our bodies</a> in a way that even regular visits to the gym or a 5K weekend run can’t fix. One of the earliest studies to investigate the risks of “sitting disease” occurred in the 1940s, when a Scottish epidemiologist discovered conductors were at lower risk for coronary heart disease than their bus-driving colleagues. Morris and his team <a href="http://bjsm.bmj.com/content/34/3/217.full" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">found similar results</a> when they expanded the study and compared postal delivery workers to sedentary postal clerks.</div>
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Since Morris’ time, <a href="http://bmjopen.bmj.com/content/2/4/e000828.short?g=w_open_current_tab" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">more and more research</a> links sitting for uninterrupted periods of time—the kind of sitting we experience at work and while commuting—with two times greater risk of diabetes, a 90 percent greater risk of cardiovascular disease, and a 49 percent greater risk of death, among other conditions and diseases <a class="ifoot-cite active" href="http://greatist.com/connect/how-to-move-more-at-work#footnote-node-5133-1" id="note-node-5133-1" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">[1]</a>. It’s this research that drives the media buzz about how <a href="http://www.huffingtonpost.com/2013/07/31/how-your-job-is-slowly-killing-you_n_3652943.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">our jobs are killing us</a>.</div>
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The good news is that we have choices when it comes to death by chair. To <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963525/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">quote Dr. James Levine</a>, a Mayo Clinic endocrinologist credited with developing the concept of the treadmill desk: “There are solutions to chair-associated ill health that range from population-wide gym attendance, pharmacological administration, or genetic manipulation. Alternatively, people could get up" <a class="ifoot-cite active" href="http://greatist.com/connect/how-to-move-more-at-work#footnote-node-5133-2" id="note-node-5133-2" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">[2]</a>.</div>
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The Benefits of Moving at Work</h3>
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So how does a person get up at work? It may sound like a funny question, but, if you’ve ever found yourself sitting at your desk for hours on end, you know not to laugh.</div>
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Some people work for companies that willingly invest in office equipment that gets employees moving, such as treadmill desks or adjustable-height desks. If you’re not one of them, then you’ll have to move yourself. You can perform exercises <a href="http://greatist.com/fitness/deskercise-33-ways-exercise-work" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">at your desk</a> or do <a href="http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">bodyweight exercises</a> by the copy machine, in the restroom, or in your office (provided you’re lucky enough to have your own). But one of the easiest (and least sweaty) ways to move more at work is to start walking while meeting.</div>
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<span style="font-size: 2.5rem; font-weight: bold; line-height: 1em;">“</span> Whatever it is, it's solved by walking. <span style="font-size: 2.5rem; font-weight: bold; line-height: 1em;">”</span></div>
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Regardless of how you choose to do it, studies show there are numerous benefits to moving at work. Physical activity at work can help employees in the following ways:</div>
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<li><span style="font-family: 'Avenir Heavy';">Boost Creativity</span><br />A recent <a href="http://news.stanford.edu/news/2014/april/walking-vs-sitting-042414.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">Stanford study</a> found that simply going for a walk (outside or on the treadmill) can get our creative juices moving—and help them stay that way. In fact, study participants had twice as many creative responses after a jaunt as a person who’d remained seated.</li>
<li><span style="font-family: 'Avenir Heavy';">Improve Focus and Retention</span><br />The absolute best way to move? Get outside. When people venture outdoors into a forested area or an arboretum, or simply look at scenes of nature, their bodies relax and their <a href="http://ns.umich.edu/new/releases/6892" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">memories and attention improve</a>.</li>
<li><span style="font-family: 'Avenir Heavy';">Meet Activity Goals</span><br />NEAT, or Non-Exercise Activity Thermogenesis, is the energy we expend for all activities not associated with eating, sleeping, or gut-busting exercise. Even though they may not require much effort, these <a href="http://oregonstate.edu/ua/ncs/archives/2013/jan/study-finds-taking-stairs-raking-leaves-may-have-same-health-benefits-trip-gym" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">little bits of movement</a> (like walking) can help us meet daily and weekly physical activity guidelines in a manageable way <a class="ifoot-cite active" href="http://greatist.com/connect/how-to-move-more-at-work#footnote-node-5133-3" id="note-node-5133-3" sl-processed="1" style="color: black; text-decoration: none;">[3]</a>.</li>
<li><span style="font-family: 'Avenir Heavy';">Shape Work Culture</span><br />“A movement must be public,” pronounced Derek Sivers in his superb TED talk, <a href="http://www.ted.com/talks/derek_sivers_how_to_start_a_movement#t-58842" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">How to Start a Movement</a>. When one person does something, he or she may be declared a “lone nut”—but when two or three join? Then you have a leader and a movement. Walking meetings or group fitness outings make movement a true priority and help to establish a work culture that support employees’ healthy choices.</li>
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Your Action Plan</h3>
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Convinced that it’s time to ditch the seat and move more during work? Fill out this breakup madlib, then use the simple steps below to get started.</div>
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<span style="font-family: 'Avenir Heavy';">1. Find a path.</span>Before you set off on your first walking meeting, build your route map and identify options of varying lengths and direction. You’ll want walking routes that are safe, not too noisy, and easily accessed from the office without an additional commute.</div>
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<span style="font-family: 'Avenir Heavy';">2. Walk by yourself.</span>There’s no hard-and-fast rule that a walking meeting needs to be a group activity. When you need to mull something over or come up with fresh ideas, get out of your head and head outside. If available time or company rules restrict walking outside, walking the perimeter of a factory or office floor is an excellent stand-in.</div>
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<span style="font-family: 'Avenir Heavy';">3. Invite appointments to walk instead of having a seated meeting. </span>In his famous <a href="http://csep10.phys.utk.edu/astr161/lect/history/newton3laws.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">laws of motion</a>, Newton found that an object at rest will remain at rest unless an external force acts upon it. Be that external force, and start inviting appointments to walk and talk instead of meeting on seats. You may experience a few quizzical looks at first (remember our “lone nut”), but plenty will soon become walking meeting devotees.</div>
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<em>[Ready to get a move on? Greatist and Hotseat are offering the first 200 readers a free download of Hotseat, an app that uses nudges, social accountability, and game play to help you ditch the seat. To request the gift, email <a href="mailto:Help@GetHotseatApp.com" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">Help@GetHotseatApp.com</a> with the subject line “Greatist Gift.” To check out Hotseat, visit <a href="http://www.gethotseatapp.com/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">GetHotseatApp.com</a> or @GetHotseatApp. Note that Hotseat is currently only available for Apple products.]</em></div>
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<span style="font-family: 'Avenir Heavy';">4. Set walking meetings up for success. </span>There’s no telling whether your first overtures to turn traditional meetings into walking ones will be met positively. But there are ways to make your efforts, and the meetings themselves, more successful:</div>
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<li>Let your walking partners know about the idea <a href="http://everybodywalk.org/collaborative/1130-hosting-walking-meetings.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">in advance</a> so they can best prepare themselves.</li>
<li>Consider what the other person is wearing and <a href="http://www.tedeytan.com/2008/01/10/148" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">modify the walk’s length</a> and path accordingly (e.g. If your walking partner is wearing high heels, steer clear of bumpy sidewalks).</li>
<li>Keep the group size small, and vary its size depending on the topic at hand. If the plan is to brainstorm, for example, consider breaking the larger group <a href="http://www.feetfirst.org/walk-and-maps/walking-meetings" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">into small subgroups</a> before you set out walking. Then each subgroup can generate ideas to share with the whole once everyone has returned to the office.</li>
<li>Be mindful of when walking meetings don’t make sense (but check whether this is <a href="http://www.wired.com/2013/03/how-technology-can-make-us-stand-up/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">outmoded thinking first</a>). While difficult performance conversations could be well served by a real breath of fresh air, for example, your company’s human resources policy might prefer you stay indoors.</li>
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<span style="font-family: 'Avenir Heavy';">5. Find a sponsor to champion walking meetings. </span>Change happens within an organization when a visible and influential leader drives it. To that end, seek out an influential person within your company (a manager, a beloved colleague, even the CEO if they’re accessible and you feel comfortable) and invite him or her to a walking meeting. Then slip all the research cited in this article into your conversation. If they still need some convincing, let them know that great thinkers like<a href="http://blog.ted.com/2013/04/29/walking-meetings-5-surprising-thinkers-who-swore-by-them/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">Aristotle and Freud swore by them</a>, today’s technology and political leaders <a href="http://www.bloomberg.com/news/2014-04-30/walking-is-the-new-sitting-for-decision-makers.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">advance their agendas</a>through them, and numerous companies are <a href="http://www.fastcompany.com/3006933/innovation-agents/companys-hourly-exercise-breaks-make-it-more-fit-sure-also-more-successful" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">promoting group activity</a> as a means of increasing productivity, <a href="http://gethotseatapp.com/sodexo-talent-acquisition-team-acquires-fitness-via-webcam/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">ramping up collaboration</a>, and <a href="http://gethotseatapp.com/employers-take-different-paths-to-get-employees-stepping/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">lowering health-related risks and costs</a>. By the end of the walk, it’s likely they’ll be at least a little more receptive to making movement a company-wide priority.</div>
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<span style="font-family: 'Avenir Heavy';">6. Sneak it in. </span>At certain jobs and companies, it’s simply not possible to move while meeting (or even to leave your station at all). That doesn’t mean all is lost. The key takeaway is that any type of movement counts. Try to <a href="http://greatist.com/fitness/deskercise-33-ways-exercise-work" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">exercise at your desk</a>, take the long way to the break, lunch, or rest room, and squeeze in some form of movement before and after work. If desperate times call for desperate measures on the job, <a href="http://www.npr.org/templates/story/story.php?storyId=4468682" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">simply fidget</a> (pace while you're on the phone, fiddle with a pen while you're talking, etc.); you'll still be moving more than you otherwise would. With a little creativity, it’s possible to find subtle ways to sneak in a little wiggle or a walk on the job.</div>
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<em>This post was written by Fran Melmed, the owner of context, a boutique communication and change management consulting firm that specializes in workplace wellness. Fran wrote this article while walking on her hacked-together treadmill desk after walks through Philadelphia’s historic Washington Square helped pull her thoughts together.</em></div>
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exercise and fitness, good advice, good habits, healthy lifestyle, inspiration

Legit Ways to Move More During Work

Empty desk chair_f.jpg Say goodbye to coffee shops or conference rooms and hello to the pavement. Moving while working? ...

Posted by Alyssa Schomaker / Tuesday, December 31, 2013 / No comments / 2014 goals , A fit nurse , Alyssa schomaker , fitness , healthier life , inspiration , Motivation , nutrition

Make 2014 your Year

<h2 style="border: 0px; color: #707070; font-family: Armata, arial, sans-serif; font-size: 30px; font-weight: 500; line-height: 1.2em; margin: 0px 0px 30px; padding: 0px; vertical-align: baseline;"><a href="http://www.gmotivate.com/make-this-your-year/" style="-webkit-transition: all 0.1s ease-in-out; border: 0px; color: #707070; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; transition: all 0.1s ease-in-out; vertical-align: baseline;" title="Make This YOUR Year!">Make This YOUR Year!</a></h2><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioizY9aomuaXMsbk-L_by18nHvQg0_fQOcNjCrT5SVEtQl65uJwdVszFPkYMxDzu8myXtzAVr8QFZNXjN5reB2QvDpV_TpsHkh0G8xc38ofu6RIGSfkRQFbusAQvSnkPRYfzJ4-Yz6ktLn/s1600/2014-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="2014 fitness goals, motivation, a fit nurse, goals, success, inspiration, accountability" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioizY9aomuaXMsbk-L_by18nHvQg0_fQOcNjCrT5SVEtQl65uJwdVszFPkYMxDzu8myXtzAVr8QFZNXjN5reB2QvDpV_TpsHkh0G8xc38ofu6RIGSfkRQFbusAQvSnkPRYfzJ4-Yz6ktLn/s400/2014-2.jpg" title="LOVE MORE" width="230" /></a></div><div><br />
</div><div class="post-entry-excerpt" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><div style="border: 0px; color: #949494; font-style: inherit; font-variant: inherit; line-height: inherit; margin-bottom: 20px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;">In the spring of 2006, I decided to take control and start to live a healthier life.  I was about to get married to the love of my life and wanted to look my very best on my wedding day! I had tried every fad diet up until this point... low fat, low carb, starve your self skinny. Basically yo yo'd all over the place for years.  My soon to be husband was very health conscious and somehow it took me to hit rock bottom for him to rub off on me.  I give him a lot of credit for my lifestyle changes.  I finally started to love my self and that is when the gradual changes all started to occur. The negative self talk became less and less and I REALLY started to love me for me! Looking back, I really am sad the way that I treated my body before. I took advantage of my health and all of the miraculous things my body does on a daily basis. </span></div><div style="border: 0px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #949494; font-style: inherit; font-variant: inherit; line-height: inherit;">The started to study about fitness and nutrition and was like a sponge. I just couldn't stop reading, and learning! As a nurse I was already very intrigued by health but, now I couldn't get enough information about fitness and nutrition crammed into my brain. I was so </span><span style="color: #949494;"><span style="line-height: 24px;">intrigued on how many of today's health ailments can be prevented just by proper fitness and nutrition</span></span></span></div><div style="border: 0px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;"><span style="color: #949494; font-family: Armata, arial, sans-serif;"><span style="font-style: inherit; font-variant: inherit; line-height: inherit;">This motivated me to make healthier choices and discover new ways of working out.  I took pilates, spinning, </span><span style="font-style: inherit; font-variant: inherit; line-height: inherit;">and turbo kick. Of course I had my good and bad days, it wasn’t easy to make the changes alone when my hubby made it look so easy.  I told a close friend about my goals and she decided to join me.  We became workout buddies and pushed each other to work hard.  We even trained for our first 10k together.  It was great to have a buddy to do it with and to this day we still keep each other motivated through exercise and healthy eating.  </span></span></div><div style="border: 0px; color: #949494; font-family: Armata, arial, sans-serif; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">This year I want you to focus on yourself.  Think about what goals you want to achieve, whether they are related to fitness and nutrition or not, make goals that will have a positive effect on your life.  Get rid of the negatives and be a better you.  I’m very thankful that I had the people in my life who motivated me to change my unhealthy habits and I hope that I can help you in the same way!  Check out my and <a href="http://www.afitnurse.com/2013/12/new-year-new-you-health-and-fitness.html" target="_blank">New Year New You</a> challenge. Start out 2014 strong, I can’t wait to see what’s in store for you all:)</div></div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

2014 goals, A fit nurse, Alyssa schomaker, fitness, healthier life, inspiration, Motivation, nutrition

Make 2014 your Year

Make This YOUR Year! In the spring of 2006, I decided to take control and start to live a healthier life. I was about to get married to t...

Posted by Alyssa Schomaker / Sunday, June 28, 2015 / No comments / coaching , daily habits , daily inspiration , fitness , goals , goals in life , health , healthier life , healthy , healthy lifestyle , inspiration , lifestyle , mood lifting , Motivation

Finding Motivation to Meet Your Healthy Goals

Posted by Alyssa Schomaker / Wednesday, June 24, 2015 / No comments / abs , daily workouts , diet , fitness , fitness goals , Fitness motivation , fitness routine , goal setting , health and fitness , healthier life , inspiration , Motivation , workout , workout tips

Workout Log Tips To Get You Started

Posted by Alyssa Schomaker / Friday, May 1, 2015 / No comments / body , cardio , exercise , exercise and fitness , fitness , Fitness motivation , health , inspiration , morning workouts , muscle , sleep , Tips , workouts

Motivational Tips For Morning Workouts

Posted by Alyssa Schomaker / Sunday, October 12, 2014 / No comments / daily inspiration , inspiration , inspire , quotes , quotes that inspire me

Inspiration for the Day - a Collection of Inspiring Quotes to Inspire Your Days

Posted by Alyssa Schomaker / Thursday, August 7, 2014 / No comments / exercise and fitness , good advice , good habits , healthy lifestyle , inspiration

Legit Ways to Move More During Work

Posted by Alyssa Schomaker / Tuesday, December 31, 2013 / No comments / 2014 goals , A fit nurse , Alyssa schomaker , fitness , healthier life , inspiration , Motivation , nutrition

Make 2014 your Year

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