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8 Sleeping Positions & Their Effects On Health

n what position do you sleep most often? It turns out this is a very important question. Getting enough sleep is the most important thing – but did you know that how you sleep can also impact your health?
Sleeping on your back with your arms at your side is generally considered to be the best sleeping position for spine health and it’s good for your neck too, as long as you don’t use too many pillows.
That said, back sleepers tend to snore more than those in any other position and sleep apnea is strongly associated with sleeping on the back.

Let’s take a look at eight common sleeping positions and what they do to your body.

5 Tips to Build Muscle Quickly

The perfect workout program to build muscle quickly might be as coveted as the fountain of youth. But like the fountain of youth, it's mythical. There is no perfect program, no perfect exercise and no perfect meal plan that will give you instant muscle growth. However, there are real world principles that you can incorporate into your program to build muscle.
To give you a foundation to beef up your muscle-building for athletic performance, I've outlined five must-do tips that will supercharge your program.

Perform More Compound Exercises
Perform more compound exercises, like the Squat, Deadlift and Bench Press. These prompt the body to recruit more muscle fibers and release more natural testosterone, growth hormone (GF) and insulin-like growth factor (IGF-1) than isolation exercises such as Bicep Curls and Leg Extensions.

Reps and Timing
Performing compound exercises will only go so far in helping build muscle if they're not incorporated into your program correctly. Perform them early in your workouts so fatigue does not limit your strength output. Experts recommend performing between four to eight reps of these major lifts. Avoid training to failure or going too heavy; in other words, be smart by choosing weights that produce the desired reps with clean form.

Train Three or Four Days Per Week
Training more is not the answer when you want to build muscle. In fact, too many workouts can cause your body to cease making gains and actually lose size and strength. To prevent this, follow a three- or four-day strength training program to elicit enough growth stimulation to build muscle and prevent overtraining.

Rest and Recover
If you want to build muscle quickly, your body needs to recover and regenerate after a workout. Muscles repair and grow during the recovery period—not when you are working out. Rest for at least 48 hours before reworking a muscle group, and try to get a day's rest between workouts. Aim for at least eight hours of sleep—that's when natural human growth hormone is released. Proper pre-workout nutrition and post-workout nutrition are a must as well, and should not be overlooked.

Eat to Grow
The first step in eating to build muscle is to consume sufficient calories. To find out how much you should be eating each day, multiply your body weight in pounds by 16 to 18 calories. If you are more active, go with the higher total. Make sure to eat about one gram of protein per pound of bodyweight. Try to consume clean, organic, whole foods, and include lean proteins, vegetables, fruits, quality fats and low glycemic starches in your diet.

5 Hospital Procedures That Ruin Your Birth

Birth should be an awesome thing with as much focus on making it as easy and safe for you as possible, and of course, as safe as possible for the baby as well.
Today's labor and delivery wards are much more like an assembly line, and some typical L&D staff policies and procedures not only make birth harder and more painful, but can be the very reason for unnecessary medications and c-sections.
Here are the top five myths associated with hospital procedures that change your birth experience.

Myth 1: You need a monitor on your belly the whole time you're in labor.
 
Fact: You absolutely do not. Intermittent monitoring is shown to be just as effective, and actually allows the woman to focus on things other than her contractions. Consider that women are often made to lie down and stay relatively still with the monitors on as well, and you're put in a position where you have nothing to do but focus on and internalize any pain of contractions.
In fact, constant fetal monitoring often leads to unnecessary concern, and even intervention, including c-sections, so says the American Academy of Family Physicians, not some holistic home birth website, for those of you in doubt. In fact, only monitoring the baby's heartrate and your contractions every 30 minutes during early labor, and every 15 during transition and pushing is the current recommendation, but one that you almost never see actually practiced.

Myth 2: Lying on your back is a good position for pushing.

Fact: It sucks, big time. The only reason women end up on their backs is to make it easier for doctors to get in there. So, really, unless they NEED to be in there, it's a bad move. It's not only shown to reduce the size of the pelvis significantly, but it puts pressure on the vena cava, which reduces blood flow to the baby and your lower body -- why is it not okay during pregnancy, but they tell you to do it for hours on end during labor, and then are surprised at reduced blood flow to the baby?
The National Center for Biotechnology Information states that being upright, in addition to increasing blood flow also makes contractions and labor less painful, faster, easier, with a lot less trauma to the mother's birth canal, minimal to no tearing, and less trauma to the infant as well. It also makes for less postpartum complications, damage to the pelvic floor, incontinence, and in general, a much better, faster, less painful birth.
Also, if you opt for an epidural and can't feel your legs, you can't walk or kneel. So consider that you might not need that if you actually get up off the bed, and that just because you can't feel the pain with an epidural, your baby can, and you will once the drugs wear off. I wish I'd known as much about epidurals as I do now 15 months ago when I had my daughter. I was ashamed of myself for getting it then, but now I really, really wish I hadn't.
So why are 75 percent of births still done with the woman flat on her back? Back to the beginning of this point -- to make it easier for the doctor.

Myth 3: You can't eat or you'll barf it up and aspirate the vomit.

Fact: You wouldn't tell a marathon runner to skip breakfast, would you? Telling a woman about to engage in major physical work not to eat is almost as bad -- except what is at risk here isn't just a race, but two lives. Yes, there has been some concern that with intubation before anesthesia would come vomit, and then aspiration of said vomit.
MedScape discusses a study on the matter that says:

"Aspiration pneumonitis/pneumonia is significantly associated with intubation and ventilation," the study authors conclude. "In modern obstetric practice it is the use of regional anaesthesia, thereby avoiding intubation, rather [than] fasting regimens that is likely to have reduced mortality from aspiration. Although the National Institute for Health and Clinical Excellence has recommended, on the basis of consensus opinion, that women in normal labour may eat/drink in labour, our trial shows that this will not improve their obstetric and neonatal outcomes."

In other words, forcing women not to eat hasn't reduced aspiration -- not shoving tubes down their throats has. In their study, women who ate light meals showed absolutely no difference in anything -- no more vomiting, no more risk than women who were only allowed ice chips or water.

Myth 4: You need to be told when to push.

Fact: Do you need to be told when to poop? You no more need permission and direction to push out your baby than you do to push out a bowel movement. Just as your body uses contractions to move the baby towards the cervix and through it, it moves the baby down the birth canal, too. Your body will tell you what to do. You will feel when you need to push, and you will just work with it. When you feel the need to relax, do it. Push as hard as YOU are comfortable and if someone is yelling to you to push harder or longer than you feel you should, yell at them to shut up.
Pushing to the point of shaking, not breathing (called 'purple pushing' for the color your face turns) and breaking blood vessels in your face is not going to help you. In fact, it can cause the cervix to swell if you're not ready, it can make you exhausted, it can create much more severe tears, and is just a bad idea in general, even according to the World Health Organization.
Drugs can inhibit the feeling of needing to push (or the ability to know if you need to stop), though, but that's a whole 'nother topic all on it's own.

Myth 5: A break in contractions/labor stalling is a bad sign.

Fact: Women can get fully dilated and have the baby ready to go ... and then have a period that has been appropriately nicknamed the "Rest and Be Thankful" stage. It is nature's way of giving you a break after all the work to get your body ready, before the final hurrah. You can also have a break like this earlier in labor as well. Sometimes you can even be in early labor for what ends up being days, often called prodromal labor. We are mammals, first and foremost, and our bodies aren't stupid -- if a woman gets really stressed or really exhausted, often her body will sense that she doesn't have the energy for birth, or deems that it's an unsafe situation and halt labor until mom is rested or calmed. Think of a mother rabbit in labor realizing a predator is nearby -- she NEEDS to get safe before she can birth the babies.
Doctors often start up pitocin here, when the recommended things are anything but that -- squatting, moving around, getting in a bath all are proven safe methods to help the mother relax and get her contractions going in a normal pattern again. In fact, my midwife told me that studies show nipple stimulation and relaxing in water had been shown to be as effective, if not moreso, than pictocin. Considering that pictocin is an artificial chemical designed to mock those from things like nipple contraction, it's not exactly a far leap in logic.
If your labor stalls, don't rush for the meds -- relax, move around, have a light meal for energy, try to take a nap. In and of it's own, it is NOT an emergency.

What other delivery room procedures do you know of that do more harm than good?

5 Reasons Why You Should Eat Plant-Based Protein

We've heard it before from the hard bodied men and women in fitness magazines, all promoting a regiment of five small meals a day with "clean burning" animal protein. They often think that is key in developing their shapely muscles; it'd be useless to say otherwise as far as they’re concerned.

However, as “clean eating” as white turkey breast, egg whites, and chicken without the skin sounds, it can’t hold a candle to the top source of amino acids (protein’s building blocks) available: those of the plant, non-animal variety!

We are a society obsessed with attaching a numeric value to everything, and as a result, people will often regard the best protein sources as those with the highest number. However, that is simply not the case—there are core differences in the very make-up of plant versus animal protein. Factors such as the energy spent on digesting these proteins play a huge part in determining its quality as well.

1. Too much of a good thing is no good at all
Some die-hard weightlifters will swear by the massive amounts of protein they consume to help their muscles repair and grow. However, if they took into consideration that human breast milk, the food for the fastest growing humans on earth (our babies), is only about 5% protein, it really isn’t necessary! Over-consuming animal protein puts a strain on our bodies, particularly our liver, which has a low tolerance for processing uric acid, a by-product of digesting animal protein. In North America, it is very hard to fall short on our protein needs, given you are consuming enough daily calories.

2. “But animal protein is a complete protein, and therefore better!”
Yes, animal protein is a “complete protein”, however, that just means more work for your body! Since these amino acids are already built up into a dizzying, complex array of complete protein strains, your body needs to break it all down into separate amino acids before utilizing them. This significantly slows down digestion, and forces your body to work harder on breaking down protein than it should have to. Green leafy vegetables such as spinach and romaine lettuce, for example, are rich in ready to use, easily absorbed amino acids. When you fuel yourself on foods that are easier to digest, your body can direct more energy into healing the wear-and-tear on your muscles caused by a workout (whether it be weight lifting, running, or yoga). Not only will you heal quicker on a diet of plant food proteins, you will also have more energy for the next day’s workout.

“Arguably of even greater importance than the raw materials that foods do or do not supply is the ease at which they are digested, absorbed, assimilated, and eliminated. The less our food choices demand upon our digestive and metabolic capacity, the greater opportunity the body has available for recovery and regeneration after our training sessions.” ~ Dr. Rick Dina

3. Cooking food denatures proteins
With the quality of meat produced today and the chance of parasitic infection, meat is usually cooked prior to consumption. However, cooking protein is widely known to denature it, and up to 50% of the protein value is thought to be lost in this process. So you may have started out with a 30g piece of chicken, but after cooking has rendered it to 15g, little remains to be absorbed during the arduous digestive process. Alternatively, vegetable-sourced proteins don’t require heat processing in order to be safely consumed, thus maintaining their digestive-enhancing enzymes and protein integrity.

4. Animal Foods are Pro-Inflammatory
Arachidonic acid is a pro-inflammatory fatty acid found in varying concentrations in all meats. Following a workout where the muscle has been torn, whether it is from bench pressing or simply stretching, it is anti-inflammatory foods that should be consumed for optimal healing. Fruits, vegetables, raw nuts, and seeds contain high levels of Omega 3 fatty acids that promote rejuvenation and soothe, rather than aggravate, inflammatory conditions. They are also high in the antioxidant vitamins  (like A and C) that further support this healing process.

5. But I need to combine vegetable proteins to get what I need!
Frances Moore Lappe, the creator of the “protein combining” idea, recounted that theory in a later book. “In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.” However her retraction is not nearly as publicized as her original, albeit wrong, theory. You can rest assured that eating a wide variety of plant-sourced proteins in your daily diet would be suitable to meeting your nutritional needs!

Tips for getting more plant protein into your life:

1. Enjoy a green smoothie for breakfast, or post-workout snack.
2. Use raw sprouts in sandwiches, omelets, on top of pastas and salads; basically anywhere you can hide them (and tolerate them) – Alfalfa is a favorite among even the most sensitive of taste buds.
3. Chlorella or Spirulina tablets – If you don’t mind the taste of the powders, a teaspoon or two in a drink is a fantastic addition to any diet, as it is filled with vitamins and minerals.
4. Toss some chia or hemp seeds over your salads or cereal.

Plant Protein All-Stars

• Green Leafy Vegetables
• Algae (Spirulina, Chlorella)
• Sprouts (particularly sunflower)
• Goji berries
• Hemp Seeds
• Chia Seeds
• Avocados
• Legumes
• Sprouted nuts/seeds
• 
  

5 protein rich salads you'll want to try:

There are hundreds of salads to choose from and most of the time people make a real poor attempt at something imaginative and nutritious. Adding protein to a salad can not only enhance the taste, but it can actually energize you. Salads don't have to be boring, bland and thrown into the garbage at the end of a meal. If you prepare a proper salad, people will be scraping the bowl for the last leaf. Creating a high protein salad will compliment any meal or even have the potential to be the meal itself. There are a wide variety of ways to make a tasteful, protein rich salad using both meat and non-meat choices.

The Green

It is important to know what goes best with what when picking out a particular salad leaf. Iceberg, mescalin and spinach are the best available choices.

• Iceberg - This lettuce has the most crunch and longevity, but little nutrition.
• Mescalin - These leaves have much color including reds, whites and greens, plus a fair amount of nutrition. The lasting power is okay but can become soggy.
• Spinach - Spinach is a vegetable of deep green iron-rich content. It stays well over time and has great repelling power, rendering the leaves very strong yet succulent.

1. Simple Chopped Steak Salad

• 1 cooked, fat trimmed, small cube chopped piece of any steak
• 1 head of finely chopped iceberg lettuce
• 6 finely chopped carrots
• 3 finely chopped celery stalks

Mix and serve with your favorite dressing.

2. Warm Mushroom Lentil Spinach Salad

• 3 handfuls of triple-cleaned spinach salad
• 1 box of cleaned, sliced mushrooms
• 2 cups of drained cooked or canned lentils
• 1/4 cup of sesame seeds
• 2 cloves of garlic

Saute sliced mushrooms in olive oil, adding a few sliced cloves of garlic salt and pepper. Add lentils when mushrooms are brown and sizzling. Add sesame seeds shortly after the lentils. Let all saute for a few more minutes then pour over spinach salad. No dressing needed.

3. Spicy White Protein Salad with Chick Peas

• 3 handfuls of mescalin salad
• 3 hard boiled eggs
• 2 cups of drained cooked or canned chick/garbanzo beans
• 1 finely chopped radish
• 3 chopped jalapeno peppers
• 2 finely chopped shallots

Saute the shallots, jalapeno and chick peas in butter or olive oil and spice to taste with kosher salt, black pepper and garlic salt. Remove yolk from hard boiled egg and chop egg whites into long strips. Mix all ingredients with mescalin salad. Serve with favorite dressing.

4. Hearts and Turkey Salad

• 10 oz. chopped Romain hearts of lettuce
• 1 pound of cooked chopped smoked turkey breast
• 1/2 pound of drained artichoke hearts
• 1/4 pound chopped drained hearts of palm
• 1/4 oz. chopped Spanish onion
• 3/4 tsp. dry mustard
• 1 cup olive oil
• 1/2 cup of red wine vinegar

Mix ingredients together, adding salt and pepper to taste.

5. Simple Salmon Salad

• 2 cups of chopped cleaned salmon
• 1 cup chopped celery
• 1 cup chopped carrots
• 1/2 cup diced onions
• 1/2 cup chopped sweet pickles

Mix ingredients together, adding salt and pepper to taste. Top with your favorite dressing (Russian dressing is recommended).

Other High Protein Salad Additions:

• Duck
• Tuna
• Soybeans
• Cottage and ricotta cheese
• Crab
• Nuts (especially almonds)
• Skinless chicken
• Sausage
• Tofu
• Tempeh
• Bacon
• Peanuts
• Pumpkin seeds

10 Best Exercises To Do At Your Desk

The Wooden Leg

For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

 

The Magic Carpet Ride

This works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

 

Tricep Desk Dips

This is for upper-body strength, courtesy of Nolan Palmer Smith. Ladies, this will help the backs of your arms. Place your butt on the edge of the desk, then place your palms on the edge of the desk on either side of you. Keeping your feet together, bend at the elbows and slide forward off of the desk and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees. Do this 20 times. For a variation, put your feet on the chair.

 

Carpal Tunnel Reliever

Carpal tunnel syndrome shouldn't catch up to you if you repeat this simple move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch (you won't have to go far). Hold for 15 seconds.

Sitting Spinal Stretch

This enhances both flexibility and muscle strength. Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way. Hold for 10 seconds.

Shoulder Spin

A good move for flexibility. Sit tall in your chair and reach your left hand behind your back, between your shoulder blades, palm out. Then reach your right hand up toward the ceiling, bend it down, and try to touch your left hand. If you can reach it, great: Hold for 10 seconds. If not, grab onto your shirt and keep practicing. Switch arms and repeat.

Feet-Up Hamstring Stretch

To ease the hamstrings, lower back and calf muscles, push your chair away from your desk and put a leg up on the desk. (Ladies, try this on a day you're not wearing a skirt.) Flex your foot and lean forward slightly over your leg while keeping your back straight. Hold for 10 seconds. Point your foot, lean and hold for five seconds. Switch legs and repeat.

Invisible Chair Sit

Nolan Palmer Smith suggests these squats from the chair as a strengthening exercise. They work best if you lower your seat as far as it will go. Stand in front of your chair with your feet a hip's width apart. Place your hands on your hips and lower your butt until it's just above the seat. Then sit down as slowly as possible. Do 20 repetitions. To make it harder, reach your hands overhead as if you were holding a beach ball. If you're really feeling steady, try it on one leg.

The Little Mermaid at Work

For both flexibility and core strength, this is one of Heidi Freyer's favorite poses. She's a Pilates instructor and owner of Pirouette, Pilates and More in Wilton, Conn. Sit upright in your chair. Hold your right wrist over your head with your left hand and pull it, stretching your right side. Heidi says make sure to keep your shoulders down as you bend. Hold for 10 seconds. Return to upright posture. Take hold of your left wrist over your head with your right hand and stretch the other way. Repeat five times on each side.

Desk Push Ups

Nolan suggests these for upper-body strength. Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder's width apart. Lower your chest to the edge of the desk, and push back up. Remember to exhale on the way up. Do 20 times.
 

 

The 4 best gym machines for weight loss

Treadmill

A staple at most gyms, treadmills are popular for good reason: They accommodate almost any fitness level and goal. If weight loss is on your list, working out on a treadmill should be, too. “Treadmills are a great way to burn calories and help with weight loss because they simulate a real-life movement: walking or running,” says Colin Westerman, a personal trainer and owner of F.I.T. by Colin Personal Training in Vancouver, B.C. 

There’s one trick, though, that boosts your ability to burn calories for weight loss on a treadmill:  “You have to bear the load of your bodyweight,” says Westerman. That means no holding onto the treadmill’s side handles as you walk or run.

The treadmill’s features also work well for weight loss. “You have to keep up to the speed of the belt on a treadmill so you cannot rest or take it easy,” says Westerman. There’s also the calorie-zapping incline feature, allowing you to kick up the intensity without having to move faster or break into a run if you prefer a joint-friendly walk.
 

Group cycling bike

Most gyms have stationary bikes, but the best ones for revving up weight loss are often found in the group exercise studio – whether you ride them as part of a class or cycle solo. “Indoor bikes for group cycling tend to fit a rider differently than a stationary bike,” says Krista Popowych, a Vancouver, B.C.-based fitness expert and Master Trainer for Keiser, a company that creates bikes and education for group cycling.

“These bikes allow for more adjustment points, such as seat height, saddle fore and aft [front and back] position, handlebar height and handlebar fore and aft position.” The more you can tailor the bike’s fit to your body, the more comfortable the ride. And the more comfortable you feel on the bike, the longer you’ll be able to ride, which counts toward weight loss.

“Indoor bikes also have a very smooth pedalling ‘feel’ to them,” says Popowych, “because they’re built to mimic outdoor riding.” For this reason, they complement exercise techniques like interval training that burn lots of calories.

Indo-Row Rowing Machine

Rowing machines have made a comeback, thanks in part to Indo-Row, which offers group classes and features on its machines that help you get the most out of this cardio program. For example, the Indo-Row’s water-filled flywheel on the front of the machine mimics the dynamic resistance of a boat gliding over water.

“The water creates a very authentic feel and consistent resistance throughout the entire stroke,” says Josh Crosby, a trainer and creator of Indo-Row in Los Angeles. “The extremely smooth action, comfortable seat and ergonomically designed handle allow you to challenge yourself both with intensity and duration. This is a perfect recipe for calorie burn.”

If you think rowing only works the arms and back, think again. “The Indo-Row machine utilizes more than 80 percent of your muscle mass, taking the body through a dynamic range of motion,” says Crosby. “By spreading the workload over the entire body, you’re able to work at a higher intensity or go longer.” Either way, you’ve just added more calorie burn to your workout.

StepMill by Stairmaster

Sort of like a fast-moving escalator for the gym, this machine stimulates climbing stairs – except the steps actually move! “This is one of the hardest pieces of cardio equipment,” says Westerman. “It's like a treadmill with stairs.”

One reason it works so well for weight loss is the potential for calorie burn - you could climb the equivalent of 10 or 20 flights of stairs. “You’re working against gravity – essentially going up a flight of stairs – and you’re forced to bear most of your bodyweight,” explains Westerman.

“Plus,” adds Westerman, “you have to lift your foot off of the step and up onto the next step as opposed to a Stairmaster or elliptical trainer, where your feet stay planted on one step for the duration of the workout. This extra movement causes more work and burns more calories.”

Tips for Eating Healthy When Eating out

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole-wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the "all-you-can-eat" buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
  • Order an appetizer-sized portion or a side dish instead of an entrée.
  • Share a main dish with a friend.
  • If you can chill the extra food right away, take leftovers home in a "doggy bag."
  • When your food is delivered, set aside or pack half of it to go immediately.
  • Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
  • Ask for salad dressing to be served "on the side" so you can add only as much as you want.
  • Order foods that do not have creamy sauces or gravies
  • Add little or no butter to your food.
  • Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

How to Motivate Yourself to Work Out

Method 1 of 3: Motivating Your Thoughts

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   Find your reason. Find your why. Everybody has one. What's yours? Do you want to be sexy (or healthy) as hell? Do you want to see your grandkids through their 20s? Do you want to fit into those jeans you wore 5 years ago? Do you have a crush on that babe at work? What is it? Isolate it. Focus on it.
   • You know how it goes -- "out of sight, out of mind." So if you keep this reason on the forefront of your conscious (that is, you're thinking about it all the time) you won't be able to ignore the logic behind working out. It'll be the simplest solution to getting what you want. Humans are pretty good at doing what they want -- so lining these two things up (the motivation and the action) will become easy as pie.
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   Talk yourself into it. You're probably telling yourself something like "I should exercise right now. If I don't work out, I'm never going to get fit." This statement has many hidden obstacles. For one thing, feeling like you should do something makes it seem like work, or an obligation. That's no fun! You're also thinking about what will happen if you don't exercise -- in other words, you're threatening yourself with punishment (the image of being unfit). Subconsciously, you're flooding your mind with negativity. Instead of thinking about how you'll look if you don't work out, think about how great you'd look if you did!
   • It's very important to think in the positive. Instead of, "God, I feel terrible for not working out," think "I'd feel better if I worked out -- so tomorrow I will." If you think in "nots" and "nevers" and "didn'ts," you're just bogging yourself down, making it even harder to get motivated!
3. 
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   Set a goal for yourself. This can be at any point -- it doesn't have to be your end goal! If you want to work out twice a week, have a goal of two times a week -- simple. Then you can reward yourself after! If you want to run 10 miles a week, have that be your goal. Smaller goals (rather than losing 50 pounds, say) bring the light at the end of the tunnel a bit nearer, making it more achievable.
   • Sign up for a charity walk or run that will encourage you to train. Once you have a set date to work towards, you'll have a goal in mind while you're working out. The feeling of accomplishment after you're done will encourage you to sign up for another or to just continue being fit.
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   Set up rewards. What's the point in having goals if nothing is going to come from it? You gotta reward yourself! And again -- the rewards don't have to be dangled in front of you until the very end (that's just cruel); give yourself teeny rewards from time to time for sticking with it.
   • Make a reward for every session, every week, every pound, or every task you do/exercise/lose/complete -- whichever speaks to you. This is all about training your brain. When you see the good stuff behind all the work, it'll give you the strength to keep going and to stick with it.
   • The other side of the coin is to make the alternatives worse. Tell yourself if you don't work out, you have to organize the attic, donate $50 to the KKK, or call that cousin you haven't spoken to since that awkward family reunion. Now that's one threatening motivation.
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   Don't be so hard on yourself. You're not lazy -- this stuff is just hard. A person that runs 5 miles a day doesn't get that the energy they exert is a lot less than the energy someone uses that hasn't worked out in years. So don't label yourself -- you're just starting out, that's all.
   • When you stumble and fall, you have to understand that that's normal. It happens to everyone. It's unimportant that you have a setback -- it's only important that you get back up. These tiny failures will happen (you'll miss a day, you'll get sick, whatever), so when they do, relax. You'll get back at it. Keep your chin up.
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   Hypnotize yourself. Hypnosis is a state of intense concentration, when your mind is extremely receptive. The "Best Me Technique" is a form of hyperempiria, or suggestion-enhanced experience, which encourages you to pre-experience the accomplishment of a goal. See the video below for more insights as to how self-hypnosis can help you get motivated to exercise.
   • This will only really be effective if you believe it'll be effective. If you're a skeptic, don't waste your time. Stick to more concrete endeavors.

Method 2 of 3: Motivating Your Behavior

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   Eat healthy. If you wanted an article on dieting, you would've pulled up an article on dieting. But the fact of the matter is that everything is intrinsically connected. If you eat healthily, you'll feel healthier. When you feel healthier, guess what? You'll feel more like working out.
   • In addition to eating healthily, eat breakfast! Not only will it energize you for the entire day, but it'll help you maintain a healthy weight and stay strong.^[1] Oh, and chug the water, too!
2. 
   2
   Buy new gear. Spending money and having nothing to show for it is a pretty crappy feeling. So when you spend triple digits on shoes, pants, and other gear, you gotta use it. So go out and buy a new workout outfit! Part of you will be chomping at the bit to go slink it around the gym.
   • However, this won't work if you leave it in a bag in your car or bury it at the back of your closet. When you buy that outfit, leave it out. Place it on your dresser, on your bed -- heck, on the kitchen counter -- to torment you until you wear it. Once again, the whole "out of sight, out of mind" thing is what you're working on here. Constant reminders will keep you on the right track!
3. 
   3
   Substitute sedentary, unproductive activities with healthy ones. For instance, make an effort to go to the gym each time you would instead of watching a TV show you don't really like after one you do like. You'll feel motivated to exercise each time the old, deprecated activity comes up in your mind, and not short on time due to the new exercise habit.
   • How often do we get lazy and do things that we're not particularly engaged in? All. The. Time. Everyone does. So next time you find yourself channel surfing, take it as a cue. You don't have to go to the gym, but get up and go for a walk. Clean the dishes. Organize the garage. Just do something else. You'll feel better (and more productive) after!
4. 
   4
   Get halfway there. If you want to go to the gym, but just don't feel like it, just drive yourself to gym. Tell yourself that if you still don't feel like working out, you'll go home. Odds are, though, once you're there, you won't feel like driving home. Then tell yourself you'll just walk on the treadmill for 10 minutes, even if your exercise routine involves much more. Just telling yourself to do one more thing, without having to commit to anything else, will make things much easier. And before long, your endorphins will take over.
   • If your form of exercise involves going outside, a good first step is to get dressed and just sit outside. A good next step is to walk. You'll find that once you're dressed to go and walking, exercise doesn't seem like such a big stretch.
5. 
   5
   Make yourself accountable. Even though we're our own worst critics, we also are our own worst enablers. We'll set our minds to one thing on Monday and by Tuesday morning we're onto something else. That's why we've gotta have others holding us accountable, too. Tell your family, friends, and coworkers of your plan -- knowing the questions are coming will surely be motivation to get on it!
   • Keep a journal. So you've told everyone and their brother about your workout plan -- wonderful! Now it's time to record your progress. You'll want concrete numbers (and you'll want to remember them) to report to yourself and to the world around you. This journal could be on paper, on your computer, or even a blog on the Internet the world can chime in on.
6. 
   6
   Read magazines, blogs, and success stories. Though you might think you'd turn green with envy, you'd be surprised -- reading up on the topic at hand may be just the motivation you need. It keeps your mind on working out and shows you just how doable it is. What's more, you'll learn from what you read, resulting in you being more knowledgeable and resourceful.
   • Reading others' success stories, apart from being heartwarming, will make you think, "Well, heck, if she can do it, so can I." And that's exactly how it works -- you see these normal people (just like the rest of us) who took on these marvelous feats and came out ahead. You're next!
7. 
   7
   Turn everything off. In today's world, you feel naked when you disconnect from technology. How often are you more than 10 feet away from your phone? Maybe when you shower, maybe? So turn it off. Turn it all off. What's there left to do? Go for a workout.
   • That includes the TV, your phone, the computer, the whole gamut of technology. When the time rolls around to work out and you're not feeling it, disconnect. Don't let yourself use these things. You may find that you're bored enough to go for that run!
8. 
   8
   Surround yourself with motivating people. The world is full of people that want you to fail. These people are insecure, unhappy, and just plain mean. Avoid them. You know who they are. They'll make this process so much harder to accomplish. They're not worth it.
   • Working out is such a common thing nowadays. If it's not working out, it's dieting. Nobody is happy with what they look like or their health levels it seems. Use this to your advantage! Do you have a group of coworkers, friends, or family members that are going through the same thing? Suggest you team up! You all can put yours heads together to support each other. After all, there's strength in numbers.
9. 
   9
   Trade weight for cash. A 2007 study showed that the more you pay people to lose weight, the more pounds they drop over a three-month period.^[2] Doesn't exactly sound like rocket science, huh? If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose! Odds are they'll pay up or shut up.
   • If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight.^[3]

Method 3 of 3: Motivating Your Routine

1. 
   1
   Do something small, right now. Going all the way to the gym, or getting decked out in your jogging gear, or doing whatever it is you feel you should be doing obviously seems like too much work. So just do ten push-ups or jumping jacks. Easy. And usually, it's just enough to get your heart rate going a little bit and make you feel like a little more exercise wouldn't be so bad.
   • Half the battle may be that working out seems like it just takes so much damn time. Between getting ready, going, working out, showering, getting home, and getting back into your day, hours have just disappeared. But doing small things can be effective, too! Don't write 'em off just because you're not drenched in sweat.
2. 
   2
   Make it enjoyable. If someone hands you a book on something you have zero interest in reading, you're gonna glance at the front cover, the back cover, maaaaybe flip through the pages, and set it down to gather dust. So if you hand your body and mind an equivalent workout, don't expect anything different. Do something that you enjoy, will stick to, and want to see through to the end.
   • This may take readjusting your concept of "working out." It's anything that gets you moving! You don't have to go pounding the pavement or asking for a spotter at the gym. Go swimming, go for a walk in the park, take a dance class -- anything. If you like it, do it. It counts!
3. 
   3
   Make it doable. Let's stick with the book metaphor. If someone hands you the unabridged, Latin version of the Bible, what would you do? You might be fascinated for a while and tell yourself you're gonna do it(!)...and then two Latin lessons in you decide Oprah's Book Club is more up your alley. Basically, when it comes to working out (and reading), to stay motivated, don't bite off more than you can chew. Make it doable -- make it small.
   • It's easy to sit on the couch on Sunday evening and say, "Okay -- I'm starting. I'm running 4 miles a day every day until I shed these 20 pounds!" Yeah. About that. You might be revved up for the first few days, but then you stumble so quickly it's impossible to get back up on the horse. So start with 20 minutes a day. A mile walk. Then, up it as you go. If it's doable, guess what? You can do it. And you will.
4. 
   4
   Make it convenient. Your favorite author just wrote a new novel that's supposed to be really good -- but it's only available at a store across town, the hours are 1:30-2:00 on Thursdays, and there's no parking lot. Are you gonna get that book? Probably not. Same goes for your workout. If it's inconvenient, it's not gonna happen. Pick one that you can get done that doesn't cut into your day so you get 'er done (or else you'll end up resentful, too).
   • Pick a gym that makes sense. Even if the best one is 30 minutes away, you'll be better off going to a decent one that's on your way home from work. Alternatively, plan out a routine you can do at home (yoga, anyone?) and fix it into your schedule. When there are no two ways around it, you'll feel obligated to do it.
5. 
   5
   Get a buddy. This is similar to the "make yourself accountable" step. When you have another person depending on you (for a ride, for a partner at the gym, whatever), the guilt of letting that person down forces you to do what you promised you'd do. And since you definitely know at least one person that works out, too, this is an easy resource to tap into.
   • Okay, so you're not close enough to anyone that you feel is "on your level?" Join a class or get a trainer. You'll have the added pressure of getting your money's worth -- many places will still charge you if you skip out.
6. 
   6
   Go for a quick, but intense, workout. Kill the "I don't have time" excuse by developing a routine that engages every muscle in your body in just a few minutes. Just because a workout is long doesn't mean it's good and just because a workout is short doesn't mean it's bad. Kill those misconceptions!
   • Get into interval training. If your schedule is jammed pack, this is the workout for you. If you haven't heard of it, where have you been? High intensity interval training is one of the fastest fat-blasting workouts on the planet (at least right now). You simply alternate between super intense bouts of exercise and rest.^[4] The easiest example is 30 seconds full out on the treadmill followed by 20 seconds of rest, but you can do it with weights, too.
7. 
   7
   Switch it up. If you've been going for a walk around the same park three times a week for the past 2 1/2 years, you may feel a little bored of your current routine and lose the drive to keep going. Such an easily solvable problem! Do something new! The novelty of a new activity will excite you and keep your brain going.
   • If you like the idea of sticking to a routine that requires zero weights and zero gym memberships, don't think you have to work these two in. If you're a runner, try running someplace else, running at a different time of day, or concentrating on sprints, a better time, or a better overall distance. You can change your goals, too! As long as you keep your body wondering what the heck is going on, your mind will stay awake, rejuvenated, and motivated.