Finding motivation for exercise isn’t always easy; ultimately you have to look within

Guy can't motivate himself / Image source: gro.co.uk
Guy can't motivate himself / Image source: gro.co.uk

Intrinsic or extrinsic: finding motivation for exercise isn't always easy, but ultimately you have to look within

There are a million excuses and I’ve heard every single one. There are creative reasons why someone might miss a workout, indulge in mindless eating, or forget their gym shoes. If you show up to your training session feeling like you would rather be somewhere else, the experience won’t be positive. It’s rare that someone drags themselves up the stairs at TrainingSpaces and has a transformational workout.

We all have days where we lack motivation. Whether it’s a rainy day that would better be spent under the covers or a sunny day where you would rather be out on the patio, how can you trick yourself into putting 100% into your workout?

There are two kinds of motivation: extrinsic and intrinsic. Extrinsic is when we do something to earn a reward or avoid a punishment. Intrinsic motivation is when we engage in a behaviour because we find it personally rewarding. While both types of motivation can be useful in the short term, it’s intrinsic motivation that wins the day when it comes to exercise.

Looking at your routine as a means to an end will not make it stick when things get tough. Financial rewards, promises of new exercise gear, or better abs don’t last. So how can you rewire your brain to look forward to exercise instead of dreading it?

If you want people to mention how great you look because you’re hitting the gym, you’ll stop when the compliments do. When you instead focus on being stronger, improving endurance, or testing your flexibility, every workout is an immediate opportunity for improvement. Running without stopping for an extra minute is something the only matters to you…but it’s a long way from the days when you couldn’t get halfway down the block.

Another tip to increase motivation is to only do things you enjoy. Instead of doing pilates because you read that it helped a celebrity drop weight fast, do it because you like it. There are hundreds of activities out there that can become part of your fitness routine. From swimming to dancing to cycling to powerlifting, all movement is valid. Just because you aren’t drenched in sweat and dying doesn’t mean that you haven’t done something that’s good for your body.

Building motivation can be difficult, but with consistency and patience, you can grow to love your workouts. They are a break from your routine, something just for you, and an opportunity to prove to yourself just how good you can be. Finding those messages within will keep you dedicated and excited for every session.

Don’t let unhappy high-school memories keep you out of team sports

Coed team sport / Image source: atxsa.com/
Coed team sport / Image source: atxsa.com/

Don't let unhappy high-school memories keep you out of team sports

Many of us are still recovering from a childhood of being the unco-ordinated person assigned to a team. We weren’t even picked — we were just last. These scars run deep and remain barriers that may stop you from joining a sports team or running club as an adult.

But what if you want to join a team? While some of us are happy to go it alone on a 5 K run listening to our favourite podcast, many people benefit from the class group dynamic or the feeling of belonging that comes from playing a team sport.

What keeps so many of us from putting ourselves out there are the ghosts of gym class past. It’s the fear of being laughed at as the only new person among a sea of experts. Will everyone mock me if I show up wearing the wrong clothes? Will I be the only one going right when everyone else is gracefully stepping left?

Well, if you never show up, you’ll never know. Your concerns about being the odd person out are keeping you physically out from exploring something new.

As we get older, we have to let go of some of the stories we’ve told ourselves over the years. No, you aren’t going to be riding in the Raptors’ victory parade, but I would bet that most of those natural grade-school athletes who were picked first won’t be either. At some point, team sports and class fitness become something people do for fun. It’s not a gateway to fame and fortune. It’s a place for adults to get together, learn something new, laugh at each other’s mistakes, and maybe even build friendships that last outside of the class. If you start showing up somewhere regularly, you will probably strike up a conversation about sticky lockers and your instructor’s hardcore devotion to playing the same three cool-down tracks with questionable lyrics.

Building a small community with like-minded people who all enjoy the same activity can keep you returning to a class when it gets challenging. Holding each other accountable to show up more than once a week or to attend workshops isn’t about being the best. It’s about being there. The toughest part is walking in the door. Being the new person, even if you are an extrovert who could find a friend in a broom closet, is always going to be tough. However, you will find that in most cases people are excited to share something they love with a newcomer. They want you to discover why they are passionate about this activity.

If you have ever considered joining a team or trying something new but are afraid, it’s time to be realistic. We all had our first days and we walked by a studio without going in. We were all new once. You just need to gather up your courage and walk through the door. It’s a small first step that can change your life.

They’re berry good for you: Acai and goji and bil, oh my!

Goji berries / Image source: blog.nekterjuicebar.com
Handful of acai berries / Image source: Mayo Clinic News Network

They're berry good for you: Acai and goji and bil, oh my!

Raspberries? Blueberries? Strawberries? Pffft. Been there, ate that.

I kid. I’m not really slagging them. Whatever your preference, berries typically deliver high amounts of Vitamin C, dietary fibre, and antioxidants. You see them in a wide variety of dishes from jams to juices to pancakes, where they add colour and a wide spectrum of flavours ranging from sweet to sour and beyond. Today we look at three lesser-known but ultra-healthy members of the berry family.

Acai berries and power / Image source: evolution-slimming.comAcai berries

Among the best known exotic berries, acai berries are native to the Brazilian Amazon region and are popular for their high  antioxidant content. In fact, they may contain up to ten times as much antioxidant polyphenols as blueberries. Acai berries have been linked to reductions in cholesterol levels and post-exercise oxidative stress.

Acai berry fans tout many other possible health benefits for these Brazilian berries, including heart and skin health, weight loss, energy boost, anti-aging properties, and more. And no list of possible health claims would be complete, of course, without references to the male libido; acai berries are said to help in this regard by promoting increased blood circulation. 

Acai berries are perishable, and thus are usually shipped frozen. They can be used in juices and powders and eaten with yogurt, cereals, and desserts.

Goji berries / Image source: blog.nekterjuicebar.comGoji berries

Traditionally used as a medicinal food in China, goji berries have a sweet taste tinged with a little sour and are often marketed in dried form. In addition to being potent sources of Vitamin A and copper, goji berries are high in  zeaxanthin, making them a powerful supplement to eye health. They also contain antioxidant polyphenols, which can protect against ultraviolet light. Other possible benefits include boosting the immune system and reducing the risk of cancer.

Some research draws links between goji berries and sexual performance, and even suggests that they can function as an alternative to medications such as Viagra.

Goji berries can be used in smoothies, yogurt, cereal, salads, and more. You can also enjoy them by the handful like raisins.

Fresh bilberries / Image source: linnea.chBilberries

Bilberries are similar to blueberries but are smaller, softer, and darker. They are good sources of fibre and Vitamin C, and are said to help reduce inflammation, blood sugar, and cholesterol. One study tied them to weight loss and reduced waist circumference. Other potential benefits include stronger blood vessels and better circulation, prevention of cell damage, possible reduction in blood glucose levels, and treating diarrhea and nausea. 

Like the other berries, bilberries are a good source of dietary antioxidants, manganese, zinc, and iron. Bilberry extract has been cited as an effective defense against a number of eye problems, including some tied to aging. The fruit is also said to have anti-inflammatory and anti-microbial properties.

Bilberries can be used in preserves, pies, jams, and tarts. The juice can be enjoyed straight or used as the basis for liqueurs and syrups. Even the leaves can be used to brew tea!

Bottom line

Like their better-known cousins, today’s berries pack a healthy punch. They’re low in calories but high in fibre, and excellent sources of antioxidants, vitamins, and minerals. And their lively flavours can help reduce cravings for sugary snacks. In short, there are berry good reasons to make them part of your daily diet!

Disclaimer: this site is not offering professional medical or nutritional advice. If you have questions about these foods and your health, ask your family doctor or a qualified nutritionist.

Focus on supplements: collagen can help with many things, but is it right for you?

Collagen powder / Image source: Clear Medicine
Collagen powder / Image source: Clear Medicine

Focus on supplements: collagen can help with many things, but is it right for you?

I’ve had many clients ask me about the health benefits of collagen. They want to know what it is, what it does, how it helps…and if it actually works.

Collagen is a protein, made up of long chains of linked amino acids, and plays a key role in the connective tissue throughout our entire body — contributing to the function of skin, blood vessels, muscles, tendons, ligaments, and bones. However, as we age, the production of this protein slows down.

Besides from improvements to the text of skin and hair, people are turning to collagen for relief from joint pain and stiffness, as well as help with digestive issues. Collagen supplements are available as tablets, capsules, and powders. To be effective, collagen supplements must be hydrolyzed. Hydrolyzation breaks the collagen down into peptides, making it easier for the body to absorb and use.

If you are interested in adding collagen to your diet, look for companies that get their bones and tissues from cage-free, pasture-raised, free-range, and antibiotic-free sources. Animal sources of collagen who have been treated humanely are more likely to be free from hormones, pesticides, and heavy metals. With marine collagen, you also need to read labels carefully to refrain from supporting fish farms.

While collagen powder dissolves in most hot liquids, marine collagen can clump together and require more stirring. It is also has no flavour so is easily added to coffee, tea, or oatmeal without compromising taste.

There are currently not many known risks associated with collagen supplemented. However, if you have an allergy to fish or shellfish, you should avoid marine collagen to prevent allergic reactions. Some people have experience digestive side effects like a feeling of fullness or heartburn.

Like any new supplement, it’s best to start off slow. Add a teaspoon to your morning coffee or tea and see if collagen is for you.