HealthyLife Articles

Tag: motivation

Ready, Set, Goal

Fitness

Set short-term & long-term fitness goals.

If you haven’t exercised for years, the odds that you will run a marathon soon are against you. Not that you can’t do it, if you start training now. However, a better motivator might be to set short-term goals that allow you to build up strength and endurance to get what you ultimately want.

Ready

Just saying you want to exercise more isn’t enough. Be specific about how much exercise you want to do, how much time you plan to spend on it, and how you will measure your results.

Set

Set a specific long-term goal. For example, “Within six months, I want to compete in a 15-mile walk,” or “In three months, I will be able to walk for 60 minutes a day, six times a week.”

Next, set the short-term goals that will get you there. For example, walk 15 minutes a day, three times a week, for two weeks. Then increase your walking times and the number of days you walk until you reach your goal.

Goal

Before you know it, you’ll feel proud that you reached your short-term goal. And you’ll feel better and have more energy!

Use SMART tips for setting goals

* Specific – Know what, why, and how you are going to accomplish your goals.

* Measurable – What tools will you use to measure your successes? Inches lost? Better stamina?

* Attainable – Choose goals within your reach. Setting sights too high can become discouraging.

* Realistic – Do you have the skills, the ability and an OK from your doctor to reach these goals?

* Timely – Set a timeframe for each goal. Some you can achieve in two days. Others will take two weeks or two months.

Action Step

As you meet your short-term goals, reward yourself with anything that promotes your progress, such as a new pair of shoes.

© American Institute for Preventive Medicine

January 23, 2026
Reward Yourself For Weight Loss

Weight Control

When a behavior is followed by a reward, the behavior is more likely to be repeated. So the more you are rewarded for your weight-loss efforts, the more likely you’ll continue to succeed.

But you don’t have to wait until you lose weight to reward yourself Rewards should begin the very first day of your diet. (Of course, food should not be a reward.)

Here are just a few examples of the kinds of rewards that can help you to adhere to your weight-control plan.

* Buy yourself a bouquet of flowers.

* Call a friend long-distance.

* Give yourself some special “me” time.

* Try a new cologne.

* Get your car washed.

* Have a low-calorie picnic. (The picnic is the reward, not the food.)

* Treat yourself to a movie.

* Keep a diary of all the improvements you notice while dieting (more stamina, feeling attractive, fitting into smaller-size clothing).

© American Institute for Preventive Medicine

January 23, 2026
Stop Making Excuses

Fitness

Take control of your health.

The Centers for Disease Control and Prevention says that more than 50 percent of adults in the U.S. don’t exercise enough. Of those, 25 percent are not active at all. Combined, they probably have a million and one excuses – 99.9 percent of which are probably not valid.

Excuse No. 1 – I don’t have time to exercise.

Excuse zappers:

* Write down what you do in a day. How much time do you spend in front of the TV? Exercise while you watch TV.

* Get up half an hour earlier to work out.

* Split up your workouts. Do two 30-minute sessions or three 10-minute sessions.

Excuse No. 2 – I’m too tired to exercise.

Excuse zappers:

* Exercise can relieve sluggish feelings and a general lack of energy.

* Something as easy as a brisk walk may do the trick.

* Do yoga or tai chi to feel physically and mentally refreshed.

Excuse No. 3 – I’m too heavy to exercise.

Excuse zappers:

* Ask your doctor for the top five reasons you need to lose some weight.

* Start slowly, even if it means walking in 10-minute spurts.

* Work out at home with dumbbells and a stability ball. Go online for information on how to use them.

Excuse No. 4 – Exercise is boring.

Excuse zappers:

* Choose activities you enjoy and look forward to.

* Set up a walking program with a friend or coworker you like to be with.

* Enjoy a sunny day and fresh air with outdoor activities.

Action Step

Make a list of all the reasons you aren’t working out. Then come up with solutions that fit your schedule, your lifestyle, and your interests.

© American Institute for Preventive Medicine

January 23, 2026
Create A Home Gym

BE FIT

Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

Source: National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Do Activities You Enjoy

Healthylife® Weigh

Part 5

Answer these questions.

* What activities have I been good at before?

* What activities do I enjoy doing?

* What equipment do I have or can I use?

* What outcomes do I want to achieve?

* What activities am I physically able to do?

© American Institute for Preventive Medicine

January 23, 2026
Find Reasons To Care About Physical Activity

Healthylife® Weigh

Part 5

Being physically active helps you manage your weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. However, all exercise boosts your metabolism. Exercise builds muscle, the biggest fat burner in the body. Even in a state of rest, muscle burns calories efficiently (you’ll still be experiencing the benefits of your morning workout in the afternoon). Losing weight can slow your metabolism, but exercise can balance this effect.

There are many other reasons to be active that may motivate you. Being physically active may help you live out the values you identified in Part 1.

© American Institute for Preventive Medicine

January 23, 2026
Use Social Media For Support

Healthylife® Weigh

Part 4

Today’s social world goes beyond the people you see on a daily basis. From Facebook to Twitter, Instagram to Snapchat, social media may be a big part of your life. Perhaps you follow friends, family, sports and entertainment personalities, or online groups and message boards.

Social media can be a powerful, positive part of your healthy lifestyle change. What you read, see, and hear can affect your mood, knowledge, what you think is normal, and how you feel about yourself. It can also be negative and make it harder for you to reach your goals.

Positive ways to use social media:

* Follow friends, nutritionists, and food bloggers who promote positive, healthy body and mind messages.

* Un-follow or block individuals who tend to post negative comments or who engage in arguments on social media.

* Share what inspires and motivates you on social media.

* Instead of reading or listening to short clips of news, read more investigative and thorough articles that make you think. Use this as food for thought on your next walk or in a discussion.

* Explore websites that bring people who share a common interest together. Join an outdoor adventure club or social group on MeetUp! (www.meetup.com).

* Support your friends and family who you see working to make changes in their lives, whether in health or another area of life.

* Follow friends, bloggers, or magazines that share ideas for meals, snacks, or workouts.

* Share what challenges you face and ask for support from friends & family.

* Share your goals to improve accountability.

* Note how much time you spend on social media sites. Could this time be spent planning a grocery list, going for a quick walk, or getting to bed earlier?

Follow & Subscribe

Tune into positive influencers on social media. Subscribe to recipe-packed magazines and blogs. Find new information, colorful ideas, and inspiring people to help you stay motivated and find social support.

Magazines (and corresponding websites):

* Clean Eating (www.cleaneating.com)

* Eating Well (www.eatingwell.com)

* Cooking Light (www.cookinglight.com)

* Vegetarian Times (even if you’re not a vegetarian, this magazine provides great plant-based meal and snack ideas!)(www.vegetariantimes.com)

* Experience Life (www.experiencelifemag.com)

Blogs & Social Media Accounts

Pinterest (www.pinterest.com) – Think of Pinterest as a picture-book guide to meal plans, recipes, printables, workout ideas, and inspiration. This site offers much more than tips for healthy eating, but here are some search terms to get you started: “clean eating” “healthy recipes” “healthy (food item, like stir fry or quiche)” or “easy workouts.”

@SproutedKitchen (Twitter, Instagram) andwww.sproutedkitchen.com– Whole foods inspiration and recipes

@Veggieful (Twitter, Instragam)- Ideas for incorporating more fiber-rich, plant-based foods into your diet

@Skinnytaste (Twitter, Instagram) andwww.skinnytaste.com– A healthy take on many easy, familiar recipes

Content and advertising in these publications and websites may or may not reflect the opinion of the American Institute for Preventive Medicine or that of its Medical Review Board.

Filter Your Social Media

* Who or what do I want to start following?

* Who or what do I need to stop following?

* How can I reduce the time I spend on social media?

Comparing Yourself to Others

Avoid physical comparisons with others. You will never look exactly like someone else. Instead, look at the qualities you admire in others.

* Who is someone I admire? What values does this person show by their actions? Underline the values you want to have yourself (e.g., sense of adventure).

* What actions can I take to start living one of those values?

© American Institute for Preventive Medicine

January 23, 2026
What Are You Waiting For?

Healthylife® Weigh

Part 5

“I will start eating healthier foods when my spouse decides to also change.”

This exact scenanio may not apply to you. However, perhaps you are also putting off making a change. Complete each statement with excuses you catch yourself making.

* I will start a daily exercise routine when…

* I will start eating breakfast when…

* I will meet my daily recommendation for vegetables when…

* I will drink enough water every day when…

Reflect. What did you write after “when” in the prompts above? Does “I” come first? Or, does another person or thing?

© American Institute for Preventive Medicine

January 23, 2026
3 Ways To Find Joy At Work

WORK LIFE

Your job is a part of your life. But if you’re less than happy with it, your health could take a hit. The U.S. Surgeon General states that mental and emotional well-being are critical to your overall health. Not to mention, if you find ways to be happy at work, you may find more success and satisfaction with your career. Here are a few ways to make work more enjoyable each day:

1.Think about your motivation.Write down two reasons why you go to work each day. Look at those reasons each day to remind yourself why you’re doing it.

2.Take note of daily progress.Big or small, think about something good that you did at work each day. Congratulate yourself for achievements or ways you’ve improved in certain areas or abilities.

3.Find healthy outlets.Sometimes work stress can’t be avoided. If you can accept the fact that stress will happen, the next step is to find a way to cope. Find a fun new hobby, take a class, go for a walk, or try meditation.

© American Institute for Preventive Medicine

January 23, 2026
A Shoulder To Lean On

BE FIT

Shoulder injuries are common. Why? Because of improper exercise technique, say exercise experts at the American Council on Exercise (ACE), and because people commonly over-train one or two deltoid muscles while neglecting others.

Strength-training routines are typically dominated by exercises that train only the front of the shoulder, which is actually comprised of three distinct muscles. So ACE looked into the most effective exercises for strengthening the overall shoulder and preventing injury.

The result? Researchers from the University of Wisconsin, LaCrosse shrugged their shoulders when asked to pick the top exercise. Results showed there is not one best exercise that completely works all muscles of the shoulders.

Instead, for best results, exercisers should perform the dumbbell shoulder press to target the front, and either the 45-degree incline row or the seated rear lateral raise for the rear. Ask your gym’s expert to show you these techniques.

69% of people will experience a shoulder injury at some point in their lives, according to the NIH.

© American Institute for Preventive Medicine

January 23, 2026