Motivation: Keep Going!

When people want to get fit, the number one request is to do it in a timely manner, but in reality, there is no "quick, easy fix". If anyone claims to be able to provide that, they are lying. 

Motivation is one of the top factors of whether people stick to the healthy lifestyle or not. In reality, it takes several weeks to see results and that is with a clean diet and a habitual workout schedule. Most of the time people will work out for a week or two and expect results and when they don't receive them to their expectations, they give up. Never give up! 

From personal experience, I suffered from an injury that took me out of the exercising world for months. Initially, I wanted to jump right back to where I was, but I had to come to terms that baby steps is where I had to start from once again. There were a few times where I went into the cycle of working out, then quitting, then working out again. It wasn't until I set goals for myself and made a commitment to sticking with it, no matter what.

Sometimes making that commitment is the toughest part of the journey but it holds, without a doubt, the most rewarding of feelings. So advice for anyone starting or continuing this journey is to never give up. There will be days you'll see results in their prime and other days where you'll feel like a couch potato and there's nothing wrong with that! Keep working towards your goals and remember that each workout you accomplish moves you one step forward to that goal.

• www. iSaveA2Z.com

Stretch to Success

One of the best ways to start your morning in a healthy, positive way is to begin your day with stretching. I know from being on many teams that no one likes to stretch. Some say its time consuming, some say that they "don't feel anything," but stretching has always been my favorite parts of a workout. 

Anyone can benefit from stretching because it warms and cools down your muscles, allowing them to release stored energy and prevent the sore/groggy feeling. You can also benefit from stretching because it will prevent injuries, which can be a huge set back to anyone's lifestyle. 

The stretches below hit all major muscle groups and do not require expertise of any sort. Trust me when  I say that after a couple days of morning stretching you will feel the difference.

Top Left: This is the Chest Release, which targets the upper back front of shoulders, and biceps.  Holding a wall, or door frame, step forward with your left leg and turn entire body to the right at the hips. Reverse the movement by doing the oppose while taking deep breaths. 

Top Right: This is the Seated Spinal Twist, which targets the spine neck and shoulders. Sit with your legs together and place your arm on the opposite leg and twist while stabilizing yourself with the other arm. Repeat with opposite arm and leg on the other side. For a deeper stretch, turn your neck in the direction of your twist. 

Left: This is the Standing Hamstring Stretch, which targets hamstrings. While keeping your balance, place your leg on an elevated object (chair, bench, pile of books) while keeping your back straight and foot flexed. As you gain flexibility experiment with taller objects.

Right: This is the Side Stretch, which targets the outer thigh, obliques, and shoulders. Stabilize on any sturdy object, extend your right arm and lean slowly to feel the stretch on side while crossing right leg in front of left. Reach with fingertips.

Left: This is the Outer Hip Stretch, which targets hips and outer thigh. Lift leg onto bed with front knee outside and in front of shoulder. Keep spine straight and lean slightly forward with hands on side for support.

Right: This is the Standing Forward Bend Stretch, which targets hamstrings and lower back. Keep feet shoulder-width apart and slowly bend over letting your upper body hang until you feel the stretch in your lower back. Gently swing from side to side.

Bottom Left: This is the Standing Quad Stretch, which targets quadriceps. Stand shoulder-width apart and hold the middle of your foot while stabilizing with other arm. Keep spine straight and tall. 

Bottom Right: This is the Upper Back Release, which targets the upper back and back of shoulders. Stand shoulder-width apart and clasp hands together while rounding upper back. Keep arms straight and active. Hold for 2-3 deep breaths.

• www.sparkpeople.com