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Getting motivated is almost impossible if you’re looking at the situation from a negative viewpoint. On the other hand, positivity can be energizing and help you to motivate yourself.

So, pause and ask yourself, “What’s good about this situation?”

We often think that motivation is something that comes from within. Something that we must muster up every time that we should go workout. However, motivation does not just come from within (internally), it can come from outside (external) sources as well.

Internal motivation often stems from the internal rewards you get from engaging in a task or activity, like exercise. For example, you may be motivated to exercise because you find it enjoyable or satisfying. Or maybe the motivation comes from you identifying as a person who values exercise, which makes your identity a motivator for you. Identifying, labelling, and focusing on those internal motivators can be helpful for many people.

External motivation stems from gaining an external benefit from engaging in a specific behaviour. One example of this is rewarding yourself for engaging in exercise. This might look like buying yourself a new workout outfit after you exercise 5 days a week. Or maybe you pay yourself 20 rand for every workout that goes toward your “spending money”.

The field of psychology and sports psychology has deep literature on these different types of motivation, but both types can be utilized.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Get-started - Personal trainer Sandton » Owen Fitness PT Do you want to get fit, healthy or even lose weight? We help people of all fitness levels & age reach there full potential. Get in touch now!

Many athletes and gym-goers like to combine different workouts, as this produces the best possible results. So whether you aim to lose a few stubborn pounds or become a lean, mean machine, combining cardio and strength training is the way to do it. These training methods each have different benefits for your body, and combining them enables you to take advantage of them. In addition, one increases the effectiveness of the other.

Cardio refers to cardiovascular exercise. Any sport or exercise that increases your heart rate dramatically falls under this category. Cardio exercises include running, cycling, HIIT, squat jumps, etc. Combining weight training and cardio helps you lose weight faster: A mix of cardio and strength training can help you lose weight faster than either one alone. Weight training increases your muscle mass, and muscles burn fat but also weigh more than fat. Cardio, on the other hand, burns through calories quickly before that energy can be stored as fat deposits. Combining both allows you to take advantage of the benefits of both.

Balancing cardio with strength training will depend on your personal fitness goals. If you are looking to build muscle and get shredded, then your focus should be on weight training with some cardio thrown in. A ratio of 5:2 will be best, but you can also do weights and cardio same day to get the best of both. If you want to lose weight fast and focus on your overall fitness, cardio-led workouts with the addition of some strength training will be the ideal combination for you. You can also do cardio with weights, such as squats , deadlifts, and more.

Losing weight has never been easy, but the task becomes even more challenging when the temperature takes a sharp dip. The cold weather influences our weight loss process in many ways- we become less active, we drink less water, we turn more towards processed foods for comfort and our body gets less vitamin D due to decreased sunlight. All these factors together slow down the metabolism, making it tougher for our body to shed kilos and maintain a healthy weight. Many people even tend to gain weight during winter, which in general terms is known as winter weight.
What you need to do is shift your weight loss strategy as per the change in weather. Making some positive changes in your daily routine and diet, keeping the cold weather in mind can help your stay on track and shed kilos.

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Cardiovascular exercise is exercise that gets your heart rate up. Though some people use it solely for weight loss, cardio has other benefits as well. There are a wide variety of cardiovascular exercises, but consistency, duration, and intensity are the most important factors for meeting your fitness goals.

Cardio exercise, which is sometimes referred to as aerobic exercise, is any rhythmic activity that raises your heart rate into your target heart rate zone. This is the zone where you burn the most fat and calories.

Part of what sets cardio apart from other types of exercise—such as strength training —is that it relies on your body's ability to use oxygen during the workout session. A person's cardio ability or capacity can vary based on a number of factors.

Your first step in choosing the right cardio workout for you is to figure out what kind of activities you enjoy. Think about what fits your personality and what you'd feel comfortable fitting into your life. This is key because if you don't like the exercise, you're less likely to stick with long term.

If you like to go outdoors, running, cycling, and walking are all good choices. If you prefer going to the gym, you have access to many options in the form of stationary bikes, elliptical trainers, treadmills, rowing machine , climbers, the pool, and more.

ANNOUNCEMENT 📢

I'm taking new personal training clients for June.

Partnership can only work if both parties are comfortable with and committed to one another. Owen Fitness invites you to try us out – schedule a time to come by the studio, meet our trainers, see where we train, and chat about what it is you would like from your exercise programme and how you would envisage achieving it.

We would like to talk about your fitness goals and aspirations. We would like to understand what makes you tick and so identify the best forms of exercise to include in your training programme and the best schedule in which to train. And we want to recognize any obstacles or limitations you might have such as an old injury or disability, a demanding work or home life that might make a training programme difficult to fit in.

If we can talk honestly and openly about all of these things, then together we can plan and design the best training programme for you. Then in the time we have left together we can start moving and trying a few things out in the studio.

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When it comes to weight training, the term "volume" refers to the amount of work you've done, which includes the number of repetitions performed during an exercise. On the other hand, "intensity" is used to describe the level of difficulty, usually determined by the weight lifted.

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