Monday Motivation: changing habits

nike motivation keeps me movin'

Power word for the week is HABITS. (noun. def: an acquired behavior pattern regularly followed until it has become almost involuntary)

“Motivation is what get’s you started, habit is what keeps you going”
Monday Motivation—-> NOTICE: this has potential habit forming side effects for the week!

Your Body Habit

Side Lunge

Step Up
One-Legged Calf Raise
Plie Squat
Stiff-Legged Deadlift
Reverse Fly
Hammer Curls
Opposite Toe Touch

Nutrition Habit

ALWAYS fuel BEFORE and AFTER your workout with a healthy carb and a bit of protein: (ie. Whole-grain toast with almond butter, whole wheat pita with hummus, Pineapple with cottage cheese, Whole-grain cereal with milk, Fruit with low-fat cheese, Shakeology smoothie)

Word on Shakeology

“Price holds a lot of people back, and I can understand that on the surface, Shakeology might look expensive. We tend to look at foods in a cost-to-calorie ratio, instead of a cost-to-nutrient ratio. Sure, you can buy a Big Gulp® and you get 800 calories for a dollar (or something like that). But what good are they? There are no micronutrients. They’re full of man-made sugar, chemicals, and the by-products of genetically modified corn and soy production—no nutrition whatsoever. Whereas if you tried to assemble all the nutrients in Shakeology independently, you’d have to spend 40 bucks.
If you’re serious about your health, you should consider what you spend your money on. People drop 3 to 4 bucks a day on things that are a detriment to their health without batting an eye. We’re talking the retail price of a latte or a smoothie, or any number of things that are even less healthy. The consumer is essentially at war with a bunch of corporations that seem to be trying to poison them to make a quick buck. The obesity trend will only end when we take some responsibility for our health and begin to make better food choices.”

Green Monster Smoothie:
1 scoop greenberry or chocolate Shakeology
1 banana, roughly chopped
4 or 5 strawberries
1/2 cup fresh blueberries
1 small peach, peeled and roughly chopped
1 heaping cup (or more) fresh spinach leaves, thoroughly rinsed
splash vanilla soy milk
1 tablespoon Greek yogurt
2 teaspoons honey
1/2 cup crushed ice

Spirit Habit

“For most people, it’s not what they are that holds them back, it’s what they think they are not.”-John Maxwell