Too tired to exercise: Have your iron levels checked

If you already exercise and find you’re approaching your daily workout with excessive fatigue and lack of motivation, see your doctor and have your iron level checked. Your doctor can do a blood test called a ferreting level which measures your body’s stores of iron. Aerobic exercise can cause slow depletion of iron levels with iron being lost through sweating and through leakage of small amounts into the gut with sustained movements. Plus, it’s not uncommon for women of child bearing age to be iron deficient. If you’re iron deficient, iron supplementation may make all the difference in your energy levels and your attitude towards exercise.

Too tired to exercise: Exercise when you awaken in the morning

If you feel tired and less motivated to exercise in the evening, try setting your alarm thirty minutes early and get your exercise session out of the way before the day starts. An early morning exercise session can help to energize and motivate you for the rest of the day. Plus, you can look forward to an evening of relaxation knowing you’ve accomplished your goal. This can be a simple solution to the problem of being too tired to work out.

Too tired to exercise: Do it anyway

Sometimes the best cure for fatigue is a vigorous exercise session. Have you ever noticed how you can walk into the health club exhausted but after thirty minutes of motion you feel energized and invigorated? There’s nothing like exercise to get your blood flowing and zap fatigue. If it’s difficult for you to get motivated to make that trip to the club, promise yourself a small reward after you finish your session if you follow through. Just make sure it’s not a jelly donut!

source : http://www.sxc.hu/photo/626840

Too tired to exercise: Lighten up your workout

On nights that you’re too tired to work out, follow a lighter, less rigorous routine. To motivate yourself to take the first step, tell yourself you’ll only exercise for ten minutes. After ten minutes have elapsed chances are you’ll feel so invigorated that you’ll want to keep going.

Too tired to exercise: Change your exercise format

If you feel fatigued with a lack of motivation towards exercise on a particular evening, change your workout entirely and substitute something fun. Instead of walking thirty minutes on the treadmill at the club, take your dog for a brisk walk or do thirty minutes of stretches while you watch your favorite T.V. show. You can get back on schedule the next time you exercise and the variety will be good for you both physically and mentally.

Give these tips a try and soon you’ll no longer need the old excuse of being too tired to work out. Plus, you’ll look and feel like a new person

Get in shape with a twist stepper. Effective twist stepper exercise to tone & strengthen different parts of body.

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Have you seen this video on youtube -

This so easily demonstrates that motivation to exercise does not come from merely thinking that you should exercise. When exercise is made into something which is fun, you automatically exercise without even realizing that you are doing it.

Here the video shows a crowded foyer where there is a choice of elevator or stairs and everyone shuns the stairs for the elevator. Overnight the stairs are transformed to look like a piano keyboard. The next day the majority of people choose the stairs, and not only do they walk up and down the steps, they pretend to play the piano as well, hopping from key to key with great agility; they are having fun and getting a lot of exercise as a byproduct of their interest being piqued and their sense of fun tantalized.

I have written many articles on the importance of doing something which is fun in order to exercise. Children exercise all of the time; they just will NOT sit still. Their natural curiosity makes them move, wriggle, hop, skip and jump. I remember spending an entire summer holiday almost exclusively at the local swimming baths attempting different feats with my friends; touching the bottom, picking things up off the bottom, swimming though a tunnel made by friends legs, and so on.

That wasn't planned as compulsory exercise, but boy, we got a lot of exercise. We weren't counting calories or checking our pedometers every five minutes. We were having fun! Just watch this video and see the fun that this crowd is having here on their piano keyboard. Although I have written about the fact that having fun motivates exercise, mere words are never as powerful a motivator as a visual image. Pictures are more motivating than words. This is another thing which I have written about.

It is why a hypnotherapist will get you to picture yourself as you want to be, or the results which you want to achieve. For example, in golf the key is to picture the perfect shot or the perfect putt. Merely saying to yourself "get the ball in the hole" does not have as powerful an effect as visualizing it going into the cup. In visualizing, you are employing the senses of sight and sound, and feel as well, where as in self talk you are using only sound and will power.

I have just used golf as an example here. The same principle applies to everything which you would like to achieve. To visualize the desired end result is far more powerful than merely thinking about it. See yourself at your perfect weight, imagine yourself making a great speech or passing your driving test, and so on. Really picture what you want to happen in your life.

Where there is a conflict between your will power and your imagination your imagination wins. It is more powerful. This is fact. It is just how it is; its how your mind works. Once you know how your mind works you can far more easily achieve success in every area of your life.

Hypnosis is a natural state of relaxation. But it is not just relaxation; hypnosis provides easy access to your subconscious and creative mind, enabling you to more vividly see what you want to see and add greater intensity and power to your visualizations, effectively magnetizing what you want into your reality.

Roseanna Leaton, specialist in hypnosis mp3 downloads for success and well being.

With a degree in psychology and qualifications in hypnotherapy and NLP, Roseanna Leaton is one of the leading practitioners of self-improvement. You can get a free hypnosis mp3 from http://www.RoseannaLeaton.com and find your key to exercise motivation with our exercise motivation hypnosis mp3 .

Article Source: Having Fun Motivates Exercise

She told her former coach, Ian , about an idea she had, a way to stay motivated and get the value of his coaching without him running by her side.

From that conversation, CoachedRun® was born.

We started CoachedRun® because we know having a coach pushing you to run harder improves your running. We also know that downloading and organizing running music for interval running is time consuming. So we put the two together.

CoachedRun® isn’t about cheerleading, though encouragement is certainly part of every MP3 we provide. It is about providing you with a proven formula for success that includes technique, science and motivation.

We put it together in a system that allows you to fit running into your life, not the other way around.

Check out the site : http://coachedrun.com

In this great article you can read 101 kicks in the butt to get you motivated, inspired or just out the door. Go run.

You have 100 reasons for losing motivation to run. But we can top 'em with tips, inspiring quotes, and more. Pick your fix. Repeat as necessary.

Examples:

• Create a blog
• Look to the past (inspired by others or your past accomplishments)
• Sign up now (really signing up for a race makes you that much more motivated)
• Good to go playlist
• Every mile you run burns 100 calories

Read all the reasons in this article from runnersworld.com : http://www.runnersworld.com/article/0,7120,s6-238-267--11733-0,00.html

Image Source : http://www.sxc.hu/photo/577647

What was revealed was some pretty interesting, yet expected, results. A whopping 83% of respondents said that a lack of motivation is what kept them from exercising regularly. The rest of the answers were equally split between not having enough time and not knowing what to do.

So with these results in mind it would only make sense to give you some added ways to get motivated to exercise on a regular basis.

1. Know the benefits of exercise.

Isn't true that you are more motivated to do things that you'll benefit from. The more you benefit, the more motivated you are. For example, if I told you I'd give you 5 dollars to take a 30-minute walk tomorrow morning, would you do it? Maybe, maybe not?

But what if I put $1 million on the table for taking a walk? You bet you would take that walk!

What you need to realize is that the benefits of exercise are even more compelling than a million bucks! What if you were a multi-millionaire but all of a sudden could no longer walk up a flight of stairs of fell ill due to poor lifestyle and lack of exercise?

You see, nothing matters more than your health and vitality - NOTHING!

Exercise keeps you young, strong, capable of performing your day to day tasks with ease, makes you feel more confident and happy, and much more!

So, it's simple...MOVE YOUR #SS!

2. Realize the consequences of not exercising

The consequences are many.

Lethargy, disappointment in yourself, being fat, being out of breath, unable to walk of stairs easily, sore joints and muscles, lack of flexibility, lack of strength, more susceptible to injury, difficulty shoveling snow, mowing the lawn, or gardening, sour outlook on life because of how you feel about yourself, inability to reach your full human potential, tough time fitting into clothes that make you feel sexy, feeling uncomfortable in social settings, depression, disease, premature death, etc... I could go on forever but I'm sure you get the point!

Maybe you need to take a trip to a nursing home or amputation ward at a hospital to gain some perspective. Believe me; most of these people would do anything to be in your shoes. So lace them up and get moving!

3. Create as many WHY's as possible

Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy/get fit/lose weight through consistent exercise.

The reasons WHY you have, the more motivated you will feel. Your reasons WHY give you the energy and juice that will keep you rockin'! Having a goal without knowing WHY you want to achieve it is like spending $30,000 in university tuition without having a clue of what you want to do with your degree besides pay off your student loans!

So make a long, extensive list. This may not seem important, but it is critical to be able to read this list when your motivation to exercise is waning. It's a powerful way to quickly get "re-motivated"!

4. Exercise with a friend

Statistics reveal that people who exercise with a friend are more successful at exercising consistently. Basically, it comes down to having accountability. Most of us need something outside of ourselves to keep us going when you don't feel like working out.

Having an exercise partner enables you to keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!

5. Exercise first thing in the morning, every morning.

There is no better feeling than starting your day knowing that you've gotten your exercise out of the way. Plus, you'll feel much happier and better about yourself. Your metabolism will be revved and you will have a much more fruitful day - guaranteed!

Your body was made to be active on a daily basis, and when you are, all sorts of wonderful things happen. You even get healthy and fit!

People who exercise 6 to 7 days per week first thing in the morning are much more successful at exercising consistently than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday. Get out there and take a 30-minute walk, do yoga, take your dog for a stroll, hit the gym, go for a run...just get your body moving in a way that gets your heart rate and muscles working!

Article Source: http://www.articlesbase.com/sports-and-fitness-articles/5-keys-that-will-unlock-the-door-to-exercise-motivation-351330.html

About the Author

Yuri Elkaim is a Certified Kinesiologist, Registered Holistic Nutritionist, former Professional Soccer Player, the Head Strength & Conditioning Coach for the University of Toronto men's soccer program, and regarded by many as Canada's leading Fitness expert. His trademarked Fitter U? program is the world's only 12-week body shaping fitness program for iPod/MP3 players, guaranteed to help you lose weight, burn fat, and feel great with only 3 workouts per week. Try it today only at http://www.myFitterU.com .

The great thing with running, unlike many other sports, is that it's very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1.Fuel right before runs - have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2.Core strengthening - Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3.Cross-train - even the worlds' fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Aqua running, eliptical and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4.Refine your running technique - Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5.Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6.Increase your stress gradually - the general rule of thumb is to increase your mileage no more than 10% weekly. This decreases the injury risk, and gives the body time to adapt to increased stress and improve.

7.Wear appropriate shoes - that are comfortable and functional for your foot type; and above all learn to recognize when they are past their expiration date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated - and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group - if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone - Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist - regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions - where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter - this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs - consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths - or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race - there's nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It's amazing how the legs find another gear to train at as well!

18. Learn to train easy - we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check...are you fatigued when you wake up? That's a day to pull out your bike or run easier.

19. Enlist specialists - get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

About the Author:

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: ArticlesBase.com - 19 Tips on Running

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If you are looking for some good free music for your MP3 player then head over to Podrunner as this is a great source of tunes.

The following songs are some of the songs that get me going. What songs rock your workouts. *Note, this list is not in any particular order. I've tried to put the songs that I find most motivational at the top.

• Gonna Fly Now (Theme From "Rocky") by Bill Conti
• Let It Rock (feat. Lil' Wayne) by Kevin Rudolph
• Island by The Starting Line
• Hard To Beat by Hard Fi
• Beautiful Day by U2
• Should I Stay Or Should I Go by Clash
• Chariots of Fire by Vangelis
• Panic Switch by Silversun Pickups
• Move Along by The All-American Rejects
• Crush Crush Crush by Paramore
• Welcome To The World [Feat. Kid Cudi] [Redtop Extended Mix] by Kevin Rudolph
• Extreme Ways by Moby
• For Those About To Rock by AC/DC
• Breathe by Prodigy
• Keep Hope Alive by Crystal Method
• Speed of Sound by Coldplay
• Cash Machine by Hard Fi
• Black Magic Woman by Santana
• Battle without Honour or Humanity - Tomoyasu Hotei by Kill Bill - Various Artists
• Back In Black by AC/DC
• Clocks by Coldplay
• Misery Business by Paramore
• Lose Yourself by Eminem
• Song 2 by Blur
• Toop Toop by Cassius
• Infinity 2008 (Klaas Vocal Edit) by Guru Josh Project
• Regret by New Order
• Madonna Sorry (Paul Oakenfold Remix) by Paul Oakenfold
• Numb by Linkin Park
• Chasing Cars / Snow Patrol by Snow Patrol
• Feel Good Inc by Gorillaz
• Return to Innocence by Enigma
• Somewhere I Belong by Linkin Park
• New Divide by Linkin Park
• We Will Rock You by QueenWe Are the Champions by Queen
• Livin' on a Prayer by Bon Jovi
• Eye of the Tiger by Survivor
• Fantasy by Aldo Nova
• Shake It (Radio Mix) by Metro Station
• It's my life by Bon Jovi
• Into The Fire by Dokken
• Right Now by Van Halen
• The Middle by Jimmy Eat World
• Unbreakable by Bon Jovi
• Training Montage by Rocky
• Tubthumping by Chumba Wamba
• Running On Empty (LP Version) by Jackson Browne
• California Dreaming by The Mamas & the Papas
• Turn! Turn! Turn! by The Byrds
• Here We Go Again by Paramore

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Did you know 26m has a page with all the videos we think are interesting ? Check it out : http://videos.26m.com

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Running a marathon is hard work so these are some times that will help you achieve your goal. In the upcoming months I will expand these tips with more articles but for now as part of my daily motivational/thoughts series we are just going to list them out.

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• Taper - Weeks before you need to slow down. I've come to love tapering and it is an important part of your race.
• Eat Before Your Race - I never seem to do this well, but you need to eat a good breakfast.
• Start Your Race Slowly ! - Too many people go out way too fast in the marathon. Start slower and increase your pace as you go.
• Alternate Water/Gatorade - Pick odds and evens and alternate between water and?Gatorade?(or whatever they are serving). Trust me this is a good tip.
• Don't Worry You Can Walk - Try and not walk but if you have too then walk fast through your water stops.
• Replenish Your Nutrients - You have to make sure you take in fluids but also you need to eat. Gels, blocks, or beans just make sure you eat something.
• Acknowledge The Crowd - Great way to pump yourself up and also the fans is to high five the folks yelling at you. The kids love this when you do it. It will make them and you feel good.
• Layers - You never know what the weather is going to be so make sure you bring clothes to?accommodate. ?If it is going to get warmer then layer up and you can throw your memorabilia out to the crowd.
• Write Your Name On Your Shirt - I have never done this, but everyone I know who has loves it. This can bring some good extra motivation to you as they are all yelling at you. In Boston, this is extremely powerful.
• Keep Positive - Don't forget this is your day to shine. You will do it so keep thinking positive. Kick that inside voice out of your head.
• Have Fun - Seriously, just try and enjoy your day. I know it is hard but you are doing something huge and you deserve to enjoy it.
• Stretch And Walk - after the race this is important.
• Arrange A Meeting Place - On a big race make sure you plan with your family and friends a place to meet. You would hate to be wondering around for hours after you ran a marathon.

Good Luck.