There are many reasons that people try going to the gym or working out for short periods of time and then begin to fall off track. Here are some clues for keeping YOUR workouts consistent and what to look for when you begin a new exercise routine:
1.Negative associations related to exercise and/or weight loss. Bad experiences with workouts, even injuries occurring with new exercise routines.
2.Goals are not attained within the desired amount of time. Weight loss is a major goal of people going to the gym and much of the problem of weight loss is more associated with nutrition and eating too much and not being “weak” in the gym.
3.Insecurity and fear of going to the gym. Remember that we are all here to learn and feel better. If this means hiring a professional to aid you through the process, then your health is worth it!
4.Knowledge and getting involved with group classes, seminars, and professionals is a great way to begin understanding what it is going to take to reach your goals. Employees of a gym can help you feel listened too to a certain extent, but you need to encourage yourself to start asking questions and get involved.
5.Exercise history and the feelings associated to exercise are big indicators of how comfortable a person feels in exercise settings. Try finding a niche where you have a positive experience and you will be more likely to stick with it!
6.Knowing that your behavior, mood, and the way that you adapt to new changes in your life can effect the outcome of you coming into the gym on a daily basis is a good start to preparing yourself to NOT QUIT.
7.Getting a workout buddy or others involved with what you are doing is expressing your commitments and will help hold you accountable. Everyone around you will benefit from you talking about working out. You may just get another person into the gym benefiting their health.
8.Clear mental focus on your goals, your exercises, and the ways in which you express WHO YOU ARE. Write them down if you have to!!
WE KNOW YOU CAN DO IT!
Make these ahead of time, wrap them in foil and reheat them on the hot grill.
If you can’t find black mustard seeds, just leave them out.
Ingredients
1 pound sweet potatoes
1 tablespoon vegetable oil
1 teaspoon black mustard seeds
1 bay leaf
1 tablespoon grated fresh ginger
1 medium onion, diced
½ teaspoon turmeric
1 teaspoon chili powder
1 teaspoon lemon juice
1 teaspoon minced garlic
½ teaspoon kosher salt
2 tomatoes, chopped
1 tablespoon roughly chopped fresh cilantro
Instructions
1. Peel potatoes and cut into 2-inch pieces. Place in a large saucepan and cover with water.
Bring to a boil over medium-high heat. Cook until just beginning to soften, 10 to 15 minutes. Drain.
2. Heat oil in a wok or large sauté pan over medium-high heat. Add mustard seeds and bay leaf.
When seeds start jumping, add ginger and onion. Sauté until onion is deep golden brown. Reduce
heat to medium-low and add turmeric, chili powder, lemon juice, garlic, salt and potatoes. Cook,
stirring occasionally, taking care not to break the potatoes. Add tomatoes and a little water to release
any sticking potatoes and cook a few minutes more, until potatoes are tender. When ready to serve,
top with cilantro. Serves 6.
Recipe by Relish Chef Jon Ashton, May 2010.
Nutritional Information
Per serving: 100 calories, 2.5g fat, 0mg chol., 2g prot., 19g carbs., 3g fiber, 210mg sodium.
High to low chop (15 left/ 15 right)
Low to high reverse chop (15 right/ 15 left)
Standing 1 arm press (12 right/ 12 left)
Standing 1 arm row (12 right/ 12 left)
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