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]]>The 30-Day Push-Up Challenge
Start with 10 push-ups on day one and increase by one every day for 30 days. By the end of the challenge, you’ll be able to do 40 push-ups in a row!
The Plank Challenge
Hold a plank for as long as you can every day for 30 days. Start with 30 seconds and work your way up to five minutes or more.
The Squat Challenge
Do 100 squats every day for 30 days. You can break them up into sets throughout the day or do them all at once.
The Cardio Challenge
Choose a cardio exercise (running, cycling, swimming, etc.) and commit to doing it for 30 minutes every day for a month. Increase the intensity as you go to see how much you can improve.
bike shop (@konoscycling)The Jump Rope Challenge
Jump rope for five minutes straight every day for 30 days. You’ll improve your coordination, and endurance, and burn a ton of calories.
(@lauren.jumps)The Pull-Up Challenge
Aim to do one pull-up every day for 30 days. If you can already do one, try to increase the number you can do in a row.
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]]>Set Realistic Goals
Start by setting realistic and achievable goals. Make them specific, measurable, and time-bound. Whether it’s completing a 5K run or fitting into your favorite jeans, having clear goals will keep you focused and motivated.
sticker & washitape shop (@plansandpumpkins)Find Your Fitness Passion
Experiment with different workouts and activities to find what excites you. It could be dancing, swimming, yoga, or even martial arts. Embrace the fun in fitness and choose activities that make you look forward to each session.
Buddy Up
Get a workout buddy or join a fitness class or group. Having someone to hold you accountable and share the journey with can make it more enjoyable. Plus, it adds a social element to your fitness routine, making it a fun and interactive experience.
Start Slow and Progress Gradually
Don’t dive headfirst into intense workouts if you’ve been inactive for a while. Start with moderate-intensity workouts and gradually increase the intensity and duration as your fitness level improves. This prevents injury and allows your body to adapt.
Track Your Progress
Keep track of your workouts, measurements, and how you feel after each session. Use a fitness journal or mobile app to monitor your progress. Seeing tangible results can boost your motivation and inspire you to keep going.
Have Fun
Above all, enjoy the process! Fitness should be enjoyable, not a chore. Dance to your favorite tunes, try new workout gear or reward yourself with a post-workout treat. Embrace the joy of movement and let your fitness journey be filled with laughter and positivity.
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]]>First, set specific and measurable goals. Having a clear target in mind can help you stay focused and motivated. Use positive language and visualize yourself achieving your goals. Create a plan and break it down into smaller, manageable steps.
Next, adopt a growth mindset. Instead of getting discouraged by setbacks or failures, view them as opportunities for learning and improvement. Believe in your ability to improve and grow, and be willing to put in the work to get there.
Practice self-discipline and accountability. This means setting boundaries and sticking to them, even when it’s hard. Create a routine and hold yourself accountable for sticking to it. Surround yourself with supportive people who will encourage and challenge you to be your best.
Finally, prioritize self-care. Taking care of your mental and emotional health is just as important as physical health. Practice stress-management techniques, such as meditation or yoga, and make time for activities that bring you joy and fulfillment.
Remember, achieving your fitness goals is not just about the physical journey, but the mental one as well. By cultivating mental toughness and adopting a growth mindset, you can push past challenges and reach your full potential.
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]]>The post Sophie from ‘GainsByBrains’ Will Seriously Motivate You to Reach Your Fitness Goals appeared first on yourdailysportfix.com.
]]>We totally understand why people are obsessing over Sophie! Her content provides guides to all types of gym (and home) workouts to achieve any goals you may have. She has follow-along workouts on her Youtube channel, so you can feel like you’re in a private lesson with her. If you prefer to just get a guide, she also posts on Instagram frequently with her own gym splits and what exercises she’s been loving recently. These are great if you’re new at the gym and want some guidance as to how to set up your workouts.
In the last year, she has really worked on creating content that is highly motivating as well. In addition to her workout videos, she started creating Youtube videos about habit forming and tips on how to stay motivated in your fitness or wellness journey. We promise that after watching even one of these videos, you will be super motivated to continue working towards your goals!
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]]>Step Out Of Your Comfort Zone
People who are stuck in rut and have no motivation for working out could really benefit from trying new activities. Keep in mind that there are plenty of fun ways to stay in shape that don’t include going to the gym, so consider trying cycling, running, rock climbing or any other activity that might improve your focus and motivation.
Clean Your Home Gym
People who work out from the comfort of their homes know how important it is to have a clean and organized space for exercising. That’s why cleaning your home gym can also help improve your workouts and boost your motivation for exercising.
Assess Your Routine
Following the same fitness program for too long is one of the most common culprits of a fitness rut that can also sabotage your result. That’s why it’s important to access your workout routine every once in a while and always add new exercises that will make your workout more effective and fun.
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]]>Full Body Workout
This full-body workout from Ania Tippkemper includes a rotation of 9 exercises to strengthen many different muscles in your body. It’s a bit intense and involves a lot of floor/couch work, so if you have a yoga mat to put down for cushion this is the time to use it.
Energizing Routine
This collection of five low-impact exercises from Fitness Fission is a great way to get your heart rate up a bit and your body warm after you’ve been sitting still on a couch for a long time. This is a great option for when you feel like you just need a little pick-me-up.
Lying Down Rotation
This “lazy” workout from Next Level Mom lets you stay lying down while working out your core and legs. If your upper body is tired, if your back hurts or you’re stiff, if you’re struggling with dizziness or migraines, or even if you just want to lie down, these easy moves will let you combine comfort and fitness. The description is in German, but click through the videos for great demonstrations of each exercise.
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]]>Challenge
Having some friendly competition can help you step out of your comfort zone and switch things up in order to improve your routine. It’ll also motivate you to work even harder on completing your fitness goals.
Improvement
The best thing about exercising with friends is that you can help each other out in order to improve your performance. For example, a friend can point out your mistakes and help you find areas for improvement so that you can become a better athlete.
Bonding
As long as you and your workout buddies are not overly competitive, friendly competition is always a great bonding experience. Even though you’re competing, the truth is that you share the same goal – to work hard on improving your health and fitness performance.
Fun
Last but not least, working out and competing with your friend is one of the best ways to beat exercise boredom and make workout more fun.
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]]>Different Body Types
If you have a habit of following fitness influencers, keep in mind that most people don’t look this way in real life. There’s no need to aspire to be like people who have a completely different body type, and it’s important to remember that they look perfect in pictures thanks to posing and good lighting.
Different Goals
Comparing yourself to other people is also pointless because we all have different goals at the gym. Focusing on your own will help you achieve them faster, and there’s no need to push yourself to the limits so you could look like someone else.
Different Interests
At the end of the day, you should pick a fitness routine that you enjoy because you’ll have an easier time committing to it. There’s no need to commit to a program that you don’t like just because it will give you a six-pack or thigh gap since we all have different interests that we should focus on.
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]]>Start Geocaching
Geocaching is an awesome real-life treasure hunt that will make you spend more time outside and stay active in your free time, so make sure to give it a try.
Go Outside
If you’re one of those people who do yoga or pilates in a living room, now is the time to go outside. Take your workouts outside because this will definitely improve your fitness and mood.
+ boda 
(@emily_adventuring)Think Like a Child
Kids are very creative and active, and you should be too when it comes to your workout routine. There are so many fun kids activities that are only now starting to become popular among adults. Taking up rollerblading, hula hooping, jump rope are just some of the ways to make fitness more fun.
Switch Up Your Commute
Why waste hours at the gym when you can start walking or cycling to work instead of driving? Sneaking in a workout into your commute is a great way to switch up your routine and stay healthy.
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]]>The post 3 Great Ways to Motivate Yourself for an Outdoor Workout appeared first on yourdailysportfix.com.
]]>Do Something You Like
You’ll be much more motivated to go out if you truly enjoy the activity you plan to do. It can be biking, walking, outdoor yoga, or anything else, but if you dread the workout, you have a much higher chance of staying at home and skipping it.
Start Small
Tell yourself you’ll just put on your sneakers, go outside, and see how you feel. Give yourself permission to come back home if it’s not working out, but most of the time you’ll find that getting up and going out was the most difficult part and that you don’t have a problem with being active once you get ready.
Find Company
An accountability buddy can be a huge motivating factor for many people. If you can’t keep a promise to yourself, perhaps you can keep a promise to a friend waiting for you outside.
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