MOTIVATION: making fitness a habit.
The timing could not have been more perfect when I saw that goop’s latest newsletter was all about making (and breaking) habits. Why? Because tomorrow is May 1st and MYB is kicking off yet another 22 Workout Challenge!
The 22 Workout Challenge** tasks its followers with completing 22 workouts in the month of May. Why 22? Because do something 22 times and it becomes a habit. Workout 22 times and the action becomes unconscious. Magic!
But don’t take my word for it…take it from Gwyneth Paltrow.
How to Break a Habit… or Start a New One
Habits are much more powerful than we realize. So often we act out of what we are used to, what we know, what we have done in the past instead of making a better choice. A choice in the moment that might be for our higher good. In researching for this issue, I saw that oftentimes, detrimental behaviors can be modified by focusing on changing patterns, and forming new neural pathways. Now, I am not saying I don’t need a shrink. But how empowering to have the tools to make significant change by identifying the kind of choices you want to be making and habitualizing them?
**Want in on the workout challenge??? Email YES to firstname.lastname@example.org to join (it’s free)!
MOTIVATION: think outside the gym.
Let go of what you think counts as a so-called “workout.”
Throw out any definition you have. Open your mind. Think big. Think outside the gym. Break free of what you’ve always done. That workout you have to drag yourself to kicking and screaming and hate so much you often skip? Ditch it. A workout doesn’t have to take place in a gym or even a class. It doesn’t have to be a 7 mile run. It doesn’t have to include spandex leggings or $200 hi-tech running shoes. It does, however, need to make you work up a sweat and get your heart pumping. Quite literally it needs to move your booty. Take those words literally and truly move your booty ANY WAY you like. And while you’re at it, make it awesome. Make it social. Make it fun. Any workout that does anything less than inspire you and leaving you feeling like you could take on the world shouldn’t be given the time of day. Your time is too precious, your life is too short. A workout shouldn’t beat you down, it should lift you up. You hold the power to seek out that workout that takes you to the next level. Don’t wait for it to find you because it may not. Seek it out! Fitness is YOUR time. Make it awesome.
Don’t just join a gym. Join a MOVEMENT. Don’t just workout. MOVE YOUR BOOTY®! Don’t just survive. THRIVE.
Any way, any how. Just keep moving. #moveyourbooty
Also from MYB:
(Source: moveyourbooty, via moveyourbootynation)
…FITNESS ISN’T ONE OF THEM.
There’s so much that’s simply out of grasp. Interwoven in your work life, your social life, your family situation, your health history, your financial status or the hand you’ve been dealt there are simply certain things you cannot control. The more you try to control them, the further out of your control they get. That’s life. And we’re forced to adjust and evolve and deal with it.
Except when it comes to fitness. That you can control.
Your workout is something that’s all yours. It’s your time and your effort and it’s entirely up to you. You don’t have to run marathons or take on the “IT” workout of the moment. You just have to move. Any way, any how. It can be a workout that rocks your soul or it can be a recuperative workout that heals you. It can be alone or with friends. It can be in silence with only the rhythm of your breath and the sweat beads dripping onto the floor or it can be set to the most bangin’ playlist ever played. It’s all up to you. And it’s out there, waiting for you, ready for the taking.
Make your workout YOURS. Do what you WANNA! Few other arenas in our lives allow that. Take advantage. Your fitness is exactly what you make of it and you reap exactly all of the rewards, too. You are your own boss. Never forget that.
And somehow, the more you realize you can control your fitness, the less you’ll grasp at trying to control all those things that simply can’t be. Do you! And you’ll rock it.
Half way through the MYB #marchmadness, people! KEEP IT UP! We’re ALMOST THERE!
Emily @ Move Your Booty
“No matter what age or stage of life you are in, the fact that you’re taking your health seriously, deciding to work on it and make it a priority is nothing less than possibly the best decision you’ve made all day — and one that may very well change your life. The work you’re putting in is worth it. It will improve your day from top to bottom. It will improve your mood, the quality of your sleep, your relationship with nutrition, your sense of self and level of energy across the board. Every single step is worth it and worth celebrating.” ~ www.move-your-booty.com
photo via myhatisananimal
When we’re kids, we’re signed up for team sports, group activities and play dates. We’re encouraged to play well with others and make friends doing sports, in dance class, gymnastics and ride bikes with our neighbors.
But come adulthood, we’re on our own. Get a job, pay the rent, see ya later. In some ways, we still seek out that same sense of community — we move to desirable neighborhoods, we go to church or temple, we belong to book clubs and go out with groups of friends. Turns out that as an adult, we still like being part of a group, a member of a community, being a part of something bigger than ourselves.
So why is our health an every-man-for-himself situation?
We recoil away from the masses to eat, workout and attempt to “be healthy” on our own without the support of a community. Why do we do that? Wouldn’t it be easier, if our health was everyone’s problem?! If it was a group activity we all did together?!
Here’s how. Just like you shop with a friend, go to the gym with a friend. Just like you meet up with friends to catch up, hit up your favorite workout with them and then catch up. Just like you consult your friend about your hairstyle or the type of car you want to buy, share with your friends your latest fitness goal—chances are they’ll join you. Just like you keep track of all your friend’s boyfriends, girlfriends, annoying bosses, cute co-workers and mothers-in-laws, keep up with their fitness! Share the brutal details with each other. Enjoy the ups and downs together. Carrying the weight of it all is easier when we carry it together. PS - it also makes it a lot more fun.
Whether your workout buddies are close by or connected through social media, you can create your workout community within your friends, family and loved ones. Adults can have play dates, too ya know. ;)
Emily @ Move Your Booty
MOTIVATION: each other.
The MYB 22 workout challenge — the #febSHRED! — is off to a kickass start! (And you can still join, too!*) With over 250+ signed up and workouts being ticked off like CRAZY on the group workout log, MYBers are taking February by storm!
JOIN THE MOVEMENT. Not having a great workout buddy next door or a community of sweat-seeking friends, it can be tough to stay committed to meeting your fitness goals. Lucky for us, today’s technology and social media superpowers make it possible to bring together an ENTIRE COMMUNITY of healthy-minded positive people to help us all move forward together. Simple things like blogs, instagram, facebook, and pinterest mean you might be just a click away from finding that motivation to get out there and get moving.
Joining the MYB 22 Workout Challenge is an easy way to tap into that community that’s ready and waiting for you to join! Want in on #febSHRED? Want to aim for 22 workouts this February??
*To join email YES to email@example.com
Together we can do this! In fact, together we can do anything. :)
Emily @ MYB
Want to make January your best month yet? Kick off 2013 with a kickass goal?
Commit to 22 workouts in January! Join the JANUARY JUMPSTART 22 WORKOUT CHALLENGE!
Email YES to firstname.lastname@example.org and get to it!
For more info click here.
“The greatest battle is not physical but psychological. The demons telling us to give up when we push ourselves to the limit can never be silenced for good. They must always be answered by the quiet the steady dignity that simply refuses to give in. Courage. We all suffer. Keep going.” ~ Graeme Fife
Move Your Booty is about something bigger than just your workout. It’s even bigger than dropping a size or toning up. When you move your booty (or MYB as we like to call it), sure you’re working out and getting your sweat on — but really you’re training for LIFE.
And because LIFE happens everywhere, so does your MYB. Working out doesn’t only have to take place in a gym or fitness class. It can happen when you take the stairs instead of the escalator, when you walk to work isn’t of ride, when you get up from sitting at your desk for 10 hours and bust out some yoga moves — straight up in the office! Ain’t no shame!
You don’t need perfect workout clothes, you don’t need the latest and greatest shoe style. You just need a little heart, probably a sports bra (or whatever your supporter of choice) and some clothes you don’t mind getting sweaty. Pump up jamz also help. Find a way to sweat that you love. Find something that inspires you. Find something you can do with friends. IT ALL COUNTS.
This December Workout Challenge isn’t just a one month gig. It’s a lifestyle shift that will change how you see so-called “fitness,” how you look at your body and what you think you’re actually capable of. Every little workout counts along the way—count them all to 22 this month! Take one workout at a time, don’t slack and find yourself at the end of December a fitter, happier and more grounded (more AWESOME) person. Holiday madness ain’t got nothing on you!! Now get sweating… :)
MORE THE MERRIER!! Your friends can stil sign up! Rope them in and push each other through! Send their emails to email@example.com or have them email me themselves. Sign ups open all week long!
TRACK YOUR WORKOUTS at the GROUP WORKOUT LOG is a place to keep track of your workouts and get motivated by the group’s activity.
Any questions? Email me anytime.
PS - You rule.
Emily @ Move Your Booty
(Source: kabinmontreal, via kaittea)
In MYBnation, we SWEAT BETTER when we SWEAT TOGETHER.
MYBnation is a community of people who know that we’re all one great sweat away from our best selves. Between all of life’s ups and downs, fitness is a place all our own. It’s a place we can play, focus, achieve, dream, perform and experiment. No one tells us we can’t, we don’t have enough credits, experience, talent or skill. When it comes to fitness, we are EXACTLY where we are supposed to be. But we must move forward. And the power to push each other forward is stronger than the power to push only ourselves. And that’s precisely what this December START NOW Workout Challenge is all about.
For the next 31 days, we ALL aim at those 22 workouts before 2013 hits. We will both end the year and start the year off right. So get your friends involved, tell your family and let’s move our booties together! Here’s how it works:
1) The GROUP WORKOUT LOG is a place to keep track of your workouts and get motivated by the group’s activity.
2) dailyMYB emails will motivate you to keep at it all month long.
3) The MoveYourBooty.org website dishes out constant motivation 24/7 - when you’re up, when you’re down, click over to MYB.
4) Emailing me at firstname.lastname@example.org is a place to ask questions, update me on how your month is going and give me feedback.
Just do your best this month. That’s all we can ask of each other. But spread the MYBlove and get your friends involved—it’s easier to hit your goal with group motivation. They can sign up by emailing YES to email@example.com — sign ups all week!
Keep at it, teamMYB! You rock!
Emily @ Move Your Booty
Keeping a GROUP WORKOUT LOG is a fun way to track both your and each other’s workouts. Click to it and claim your column!
MOTIVATION: throw away that scale.
We’ve been talking about it over here for a while now and now Tara Stiles is taking on the topic, too. THE SCALE.
This thing that’s supposed to know more about your body than you do. This thing that can control your mind, the way you see yourself and your mood. JUMP OFF IT! Nobody knows more about your body than you — we just gotta tune in.
Check out what Tara has to say: VIDEO: Throw Away the Scale (by TaraStilesYoga)
**BONUS - Tara walks us through her typical weekly grocery shopping — this healthy & fit chick knows what’s up. Also she baked you cookies. #eatrealfood
dailyMYB: how you know you’re addicted.
You didn’t want to do it in the first place. It’s not really your style. You’re not “a runner.” You don’t “do yoga.” You not really into the whole so-called “workout thing.” And that’s cool. But then you dipped your toe in the pool. And now you’re screwed. Because you went ahead and said “sure, I’ll try anything once.” And it sucked, it was hard, you were a sweaty mess. But then secretly, deep down, you kinda loved it. You loved that it sucked, that it was hard and made you a sweaty mess. And you wanted to do it again. And so you did. A lot. And now you just don’t feel right without it. When you don’t do it, you just don’t feel as good. You don’t feel like yourself. Your skin is itchy. You feel restless. Your sweat is waiting to boil over the top. Your sneakers are calling. And voila. It’s official. You’re addicted. But it’s cool. Because it’s not about becoming “a runner, a yogi, a gym rat…a whatever.” It’s about becoming YOU. A sweatier version of YOU. Get addicted.
(Source: , via warningsignsandsymptoms)