A Brilliant, No-Fail Approach to Resolutions

These days, holiday season stretches from Halloween all the way to New Year’s. That means months of overeating, inactivity and inevitable weight gain. Then, come January 1, we resolve to get back on track. It’s basically trying to undo the damage we’ve done — a self-perpetuating cycle.

Instead, what if we resolved to not to that to ourselves again this year? Good news: It’s easier than it may appear. If we start our resolutions earlier — say, today — and make them more reasonable, it wouldn’t be such a futile exercise.

Whether you’re hoping to improve your eating habits, run faster or start exercising regularly, making a resolution now versus waiting for the ball to drop on December 31 will likely help you meet your goal in a more realistic way.

Here are a few great reasons to get a headstart on your resolution:

1. NEW YEAR’S RESOLUTIONS RARELY WORK

While nearly half of Americans make New Year’s resolutions, only 9% of them report feeling successful in achieving it. Among those, 76% are weight-related or self improvement-related, and the dropoff for follow-through on those is steep. More than 40% of resolutions are broken after January 31. The odds are stacked against your New Year’s resolution working, so why not get a head start?

2. IT’S EASIER TO FIND HELP

With 41% of Americans making New Year’s resolutions, that means on January 2, everyone will have a vague sense of smugness as they hit the gym, skip dessert or clean out their pantry. Basically, everyone is worried about their own resolutions, and probably won’t care too much about helping you keep yours. If you start a month early, though, you’ll have plenty of resources to tap into before other people get stressed about their own goals and objectives.

3. YOU CAN FIND A REAL PARTNER IN CRIME

Any accountability partner you find now will be more legit than a December 31st buddy, who might be on board, two glasses of champagne in, but good luck getting them to run with you on January 1. With around half of resolution-setters dropping off the radar after two months, finding someone in November or December to start running with you regularly means he or she is also likely a lot more serious about it, not just setting an arbitrary resolution.

4. YOUR GOAL IS MORE LIKELY TO BE REALISTIC

Making your resolutions when a fresh calendar is blank and shiny and everyone around you is planning sweeping life changes, means they’re less likely to be realistic — which means they’re less likely to be achievable. By making a resolution or setting a goal on your own, you’re less likely to buy into the hype — and more likely to pick a goal that’s actually right for you.

5. THE GYMS ARE EMPTY

From a purely practical standpoint, the worst time to hit a gym or join a training group is January 1, when everyone flocks to the gym to start their resolution to get fit. In December, trainers have more free time as other clients leave for the holidays, so it’s a great opportunity to get into the gym and get set up before the January rush hits. (It’s also a great time to hit end-of-season  sales on sporting goods and a new kit you’ll need.)

---

READ MORE > 5 CULPRITS BEHIND YOUR FITNESS PLATEAU

---

6. THE HOLIDAY SEASON WON’T SET YOU BACK

The problem with starting a resolution — especially fitness, diet or health related — on January 1 is that it lets you overindulge, skip workouts in favor of parties, sip cocktails instead of water and overeat cookies until January. If you’ve already started your resolution on December 1, then you’re more likely to eat healthier or stick to your regular workout schedule. You’re setting up for a great holiday season, and your goal won’t need to be losing the 10 pounds you gained.

7. YOU’LL ALREADY BE ON TRACK WHEN THE BALL DROPS

Smugness on New Year’s Eve as you realize you’re already making headway toward your goal? Priceless.

The post A Brilliant, No-Fail Approach to Resolutions appeared first on Under Armour.

from Under Armour http://ift.tt/2jzuhFS
via IFTTT

The 30-Day Plan to Toned Arms

Strong, toned arms are just a few weeks away thanks to our 30-day plan designed to gradually build the weight and reps, so by the time you’re done, you’ll be the proud owner of a pair of strong, toned arms.

Many people make the mistake of doing tons of arm exercises with light weights and high reps. This usually leads to arms that look the same year after year despite the effort. Instead, the focus should be on increasing strength in pressing and pulling exercises while still performing a few arm exercises to build muscle.

In this plan, you’ll do two different workouts, each consisting of three exercises. You’ll work out two days in a row, take the third day off and repeat for 30 days total. The sets, reps or weight increase over time. Start on the lighter side so you can make gradual progress over the next 30 days.

Are you ready? Let’s get started.

THE EXERCISES

We’ve hand-picked six exercises that target your biceps and triceps.

Coaching Tips

• These are best done with a barbell, but dumbbells work, too.
• Use a grip that’s slightly narrower than shoulder width.
• Keep your back slightly arched and tuck your elbows tight to your sides.

Coaching Tips

• Place your hands slightly wider than shoulder width.
• Keep a straight line from your head to toes and tuck your elbows to your sides on the way down.
• If you’re not ready to do pushups from the floor, elevate your hands on a bench or a wall (and check out this article for more pushup tips).

Coaching Tips

• Use a cable machine or resistance band.
• Keep your elbows tucked tightly to your sides.
• Stand tall the whole set; don’t lean forward or arch your lower back.

Coaching Tips

• Use a barbell or dumbbells with a pronated (palms down) grip.
• Hinge your hips back into a deadlift or kettlebell swing position.
• Squeeze your shoulder blades together as you pull the bar toward your belly button.

---

READ MORE WORKOUT PLANS

> The 28-Day Lunge Plan
> The 14-Day Plank Plan
> The 31-Day Squat, Lunge and Pushup Plan

---

Coaching Tips

• Pick any grip you like: palms forward, palms facing you or palms facing each other.
• Squeeze your shoulder blades down and back as you pull yourself up.
• If you’re not ready to do bodyweight chinups, use an assisted chinup machine or do band-assisted chinups.

Coaching Tips

• Use a barbell or dumbbells.
• Keep your elbows tucked tightly to your sides and your palms up the whole time.
• Keep strict form and resist the urge to use momentum (that takes tension off your muscles and then they won’t grow!)

---

GEAR UP FOR YOUR NEXT WORKOUT

> Men’s Workout Clothes
> Men’s Athletic Shoes
> Women’s Workout Clothes
> Women’s Athletic Shoes
> All Workout Clothes

---

The post The 30-Day Plan to Toned Arms appeared first on Under Armour.

from Under Armour http://ift.tt/2i4sOqF
via IFTTT

Groceries: The Final Frontier in Fitness

Grocery shopping online should be easy and fit your lifestyle.

 

read more

from Breaking Muscle http://ift.tt/2Bzc9E9
via IFTTT

Top Pinned Holiday Recipes of 2017

Enjoy the season’s festivities by making flavorful dishes without the added fat and calories. We rounded up our most pinned holiday recipes all under 500 calories — from appetizers to entrees, breakfasts to desserts. All are perfect for potlucks, family gatherings, company cocktail parties and beyond.

Be sure to check out our Pinterest boards for other healthy recipes and fitness tips, too.

1. CREAMY BUTTERNUT SQUASH AND APPLE SOUP

This soup gets its creamy texture from the addition of almond milk. The soup is garnished with apple slices and pumpkin seeds for a crunchy texture. A one-cup serving contains 9 grams of fiber and has just 200 calories.

Nutrition (per serving): Calories: 200; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g

2. STRESS-FREE CHRISTMAS MORNING CASSEROLE

Featuring the classic bacon, egg and cheese trio, this 220-calorie breakfast casserole can be assembled Christmas Eve and popped into the oven while the family’s opening gifts.

Nutrition (per serving): Calories: 220; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 124mg; Sodium: 559mg; Carbohydrate: 18g; Dietary Fiber: 1g; Sugar: 3g; Protein: 10g

3. DARK CHOCOLATE ALMOND BARK

Skip that sugar-laden box of chocolates by making your own to gift this holiday season. This recipe requires just a couple steps: Melt dark chocolate and add your favorite nuts and dried fruit.

Nutrition (per serving): Calories: 202; Total Fat: 16g; Saturated Fat: 9g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 32mg; Carbohydrate: 20g; Dietary Fiber: 5g; Sugar: 12g; Protein: 3g

4. ONE-PAN ROASTED CHICKEN AND PEARS

This one-pan meal combines pears, hearty veggies and juicy chicken breasts for a crowd-pleaser that’s ready in just 30 minutes. Great for a potluck or family dinner at home, this dish contains less than 500 calories and boasts nearly 30 grams of protein per serving.

Nutrition (per serving): Calories: 465; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 119mg; Sodium: 345mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 18g; Protein: 27g

5. SLOW COOKER PORK ROAST

Holiday dinner has never been easier than with this cook ‘n’ serve pork roast. Enjoy alongside rice and a simple vegetable medley for a complete meal. At less than 250 calories, there’ll be room for dessert.

Nutrition (per serving): Calories: 227; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 92mg; Sodium: 390mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 10g; Protein 31g

6. SIMPLE SWEET POTATO CASSEROLE

Lighten up traditional sweet potato casserole by replacing marshmallows with toasted oats and pecans in this easy recipe. With less than 10 grams of sugar and 5 grams of fiber, this less than 200-calorie dish satisfies your sweet tooth and provides a range of nutrients.

Nutrition (per serving): Calories: 192; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 39mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g

7. BAKED PEARS WITH CINNAMON HONEY

Forego high-calorie, buttery-crusted, sugar-laden desserts for this baked pear dessert that’s as elegant as it is nutritious. Tip: Honey can be swapped for a drizzle of melted dark chocolate.

Nutrition (per serving): Calories: 117; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 1mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 17g; Protein: 1g

8. PAN-SEARED BALSAMIC BRUSSELS SPROUTS

A light balsamic vinaigrette serves as the flavoring in this nutritious 5-ingredient recipe. Each sprout is sliced in half and seared, then topped with crunchy almonds at the end.

Nutrition (per serving): Calories: 141; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g

9. EASY APPLE CINNAMON WAFFLES

Whip up the batter and cook these apple cinnamon-infused waffles all at once to feed a crowd or freeze some for busy holiday mornings down the road. The batter can be prepped ahead and refrigerated for up to three days. Pro tip: Let the batter rest to allow the starch to absorb the liquid and the gluten to relax, thus creating a more tender waffle.

Nutrition (per serving): Calories: 309; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 98mg; Sodium: 84mg; Carbohydrate: 56g; Dietary Fiber: 6g; Sugar: 15g; Protein: 14g

10. SWEET & SPICY CHICKEN MEATBALLS

Ready in 10 minutes, this appetizer is ideal for weekday holiday cocktail parties and potlucks. With just 104 calories and 12 grams of protein per serving, go ahead and have two, plus dessert!

Nutrition (per serving): Calories: 104; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 47mg; Sodium: 395mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 5g; Protein: 12g

The post Top Pinned Holiday Recipes of 2017 appeared first on Under Armour.

from Under Armour http://ift.tt/2ism7SU
via IFTTT

Subversive Fitness: Day 248 of 360

The implement may change, but position and range of motion remain the same.

Day 248 of 360

Back squat: 3 x 10 @ 60% of 2RM

Single kettlebell back squat: 3 x 5L, 5R @ as heavy as possible in each set

 

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When scheme is listed as “3 x 10”, it always refers to “Sets” x “Reps”.

 

Reminder: Implement may change, but position and range of motion remain the same.

 

And then:

 

read more

from Breaking Muscle http://ift.tt/2BuCfYN
via IFTTT

Improve Your Technique to Prevent Combat Sport Injuries

The hardest part about any combat sport is that it will hurt a bit no matter what you do, but knowledge will make things a bit better.

 

Muay Thai a martial art that sits at two different ends of the spectrum. To watch a contest live, as a lover of the game, it is beautiful and breathtaking. But when you’re the one in the heat of battle it can be brutal.

 

read more

from Breaking Muscle http://ift.tt/2irNjBx
via IFTTT

My Daughter Will Never Do Girl Push Ups

The first step to creating empowered women is never to tell them they can't.

Two things happened on my last night of a working trip to New York: I had my first poke bowl ever, and my girlfriend Facetimed to tell me she was pregnant. Both events caused me to close my eyes and take a moment to appreciate. But only one caused me to holler out in delight in the middle of the street. Why had I waited so long? Was this really about to happen? Isn’t this all I ever wanted? It was like all the little happy feelings and ideas I’ve ever had were coming together at the same time.

read more

from Breaking Muscle http://ift.tt/2kfIZpy
via IFTTT

Saving Youth Athletics From the Adults

Treating kids like little pro athletes is driving them away from fitness for good.

 

If the statistics surrounding the obesity crisis weren’t scary enough already, all indications are that our kids are going to fare even worse. Ubiquitous technology and a society that has long neglected and forgotten the needs of the body have created the unhealthiest generation in American history.

 

read more

from Breaking Muscle http://ift.tt/2BBiZJt
via IFTTT

Subversive Fitness: Day 248 of 360

The implement may change, but position and range of motion remain the same.

Day 248 of 360

Back squat: 3 x 10 @ 60% of 2RM

Single kettlebell back squat: 3 x 5L, 5R @ as heavy as possible in each set

 

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When scheme is listed as “3 x 10”, it always refers to “Sets” x “Reps”.

 

Reminder: Implement may change, but position and range of motion remain the same.

 

read more

from Breaking Muscle http://ift.tt/2i3nSSI
via IFTTT

My Daughter Will Never Do Girl Push Ups

The first step to creating empowered women is never to tell them they can't.

Two things happened on my last night of a working trip to New York: I had my first poke bowl ever, and my girlfriend Facetimed to tell me she was pregnant. Both events caused me to close my eyes and take a moment to appreciate. But only one caused me to holler out in delight in the middle of the street. Why had I waited so long? Was this really about to happen? Isn’t this all I ever wanted? It was like all the little happy feelings and ideas I’ve ever had were coming together at the same time.

read more

from Breaking Muscle http://ift.tt/2AqhFLv
via IFTTT

Saving Youth Athletics From the Adults

Treating kids like little pro athletes is driving them away from fitness for good.

 

If the statistics surrounding the obesity crisis weren’t scary enough already, all indications are that our kids are going to fare even worse. Ubiquitous technology and a society that has long neglected and forgotten the needs of the body have created the unhealthiest generation in American history.

 

read more

from Breaking Muscle http://ift.tt/2i5d4np
via IFTTT

Improve Your Technique to Prevent Combat Sport Injuries

The hardest part about any combat sport is that it will hurt a bit no matter what you do, but knowledge will make things a bit better.

 

Muay Thai a martial art that sits at two different ends of the spectrum. To watch a contest live, as a lover of the game, it is beautiful and breathtaking. But when you’re the one in the heat of battle it can be brutal.

 

read more

from Breaking Muscle http://ift.tt/2j2yUss
via IFTTT

Workout Advent Calendar

Hey hey! How are you doing? Hope you’re having a lovely morning.

I can’t believe December will be here TOMORROW. Even though we all know I get a liiiiittle too excited about Christmas and the holidays, I feel even more stoked this year. Two years ago we were dealing with all that nasty reflux and medical stuff, and last year, Christmas flew by in a blur since we were moving out of our San Diego house to high-tail it to Tucson on Christmas Eve.

While I’m kind of bummed that we won’t be headed to AZ, I’m excited to relax here at home and create some of our own traditions. Our Christmases are always different since we’ve been in so many different places (and a couple of hotels Christmas morning)!  Some of the things on the list: The Nutcracker (we’ve gone since Liv’s first Christmas!), morning cinnamon rolls, adventures to look at lights and drink hot cocoa (P has never had it, and it’s going to rock her world), and holiday movie nights. I’ve already totally failed at Elf on the Shelf. Liv was like, “Isn’t she supposed to fly away and come back on Thanksgiving?” when she sat in the same slumped position she’d been in for a week. Oops.

As far as workouts go, this is when things can get a little tricky. So many of us have festivities and extra to-dos that time at the gym seems impossible. No matter how crazy my schedule gets, I still try to clear 30 minutes most days of the week for something. Even if it’s just a walk around the neighborhood, it does significant wonders for my sanity. I’m excited about today’s post because it’s a little somethin’-somethin’ to put some pep in your workout step and change up your routine this holiday season.

For 25 days, we’ll have a different fitness challenge for each day.

Your workout advent calendar! 

Here’s what it looks like:

I’m not going into full form cues for each exercise – I know you don’t have all day! haha – but if you have questions about specific exercises, please comment below or DM me on Instagram. 

One fitness surprise each day for the next 25 days:

1 mile walk or run. This can be on the treadmill or around your neighborhood. Or that power-shop walk around the mall.

2 minutes of high knees. For a low-impact option, march in place, exhaling to bring your knees towards your chest. 

3 sets of 15 jump squats. Be sure to land with a soft knee and exhale to spring up. For a low-impact option, eliminate the jump and just reach your arms overhead, rising up onto your toes.

4 sets of 10 heavy squats. 

5 minutes of meditation. Try the Headspace App or any of Bex Life’s videos for inspiration! Here’s how I like to meditate.

6 minutes on the rowing machine.

7 back extensions with a back squeeze, 30 seconds of swimming.

8 star jacks x 4 rounds. For low-impact, try regular jumping jacks, but step your feet out and in instead of jumping. 

9 minutes of hill climbs on the treadmill or stairclimber.

10 sun salutations.

11 lateral lunges on each side.

12 chest presses x 3 rounds.

13 mountain climbers on each side.

14 heavy wide rows.

15 walking lunges on each side.

16 minutes of Tabata training (4 rounds!). For Tabata ideas, check out this post and this workout.

17 minutes of your favorite cardio. Choose something that will get your heart rate up and that you enjoy! Yes, intense holiday shopping counts. 

18 second planks x 3 rounds .

19 kettlebell or dumbbell swings.

20 burpees.

21s biceps curls; 3 sets. This is where you do the lower third of the biceps curl 7 times, the middle portion (just pulsing at 90 degrees 7 times), then full range 7 times.

22 frog crunches.

23 second stretches for quads, hamstrings, glutes and hip flexors.

24 minutes of walking or running.

25: 1 minute plank, 15 burpees, 20 push-ups, 20 triceps dips and 100 jump rope skips. The grand finale!

Are you going to join in the fun?! Please be sure to tag me (@fitnessista #merryFITmas) for a sneaky giveaway.

xoxo

Gina

Wearing: Fabletics Polly leggings and Helena tank, Nikes (on super sale), Apple watch (on sale! I LOVE it)

Photos by Lindsay Colson

The post Workout Advent Calendar appeared first on The Fitnessista.

from The Fitnessista http://ift.tt/2AHkokc
via IFTTT

The Most Underrated Core Strengthener, Revealed

You’ve tried every core exercise imaginable: crunches, planks, pikes, ab-wheels, you name it. But it turns out the most important core-strengthener isn’t actually a “core” exercise at all. It’s every other exercise you do in the gym. Performed correctly, those exercises improve the strength, stability and functionality of your core better than any traditional “core” exercise.

“A person can have the strongest core in the world without ever touching the abs with a crunch or plank,” says Erik Marthaler, CPT, co-owner of Lateral Fitness in Chicago. It stands to reason: In one Journal of Strength and Conditioning Research study, when researchers had exercisers perform heavy squats and deadlifts, they activated a far greater percentage — and a greater degree — of their core than when they performed dedicated core-stability exercises including the side-plank and superman.

After all, the core is quite literally the foundation for your entire body, comprising not just your six-pack muscles (aka your rectus abdominis) or your deep-lying transverse abdominis, but also your spinal stabilizers, lats, traps, heck, even your pecs.

---

READ MORE > ARE ABS WORTH THE HYPE?

---

“To effectively train the core, we need to stop looking at the body as a hacked-together grouping of various body parts, and instead look at how the body functions overall,” says Mike T. Nelson, PhD, a Minnesota-based strength coach and exercise physiologist. As the core is the main connection between the upper and lower body, training it that way is the key to a stronger, more functional total body.

MAKE EVERY EXERCISE A CORE EXERCISE

When it comes to strengthening the foundation of your body, some of the best movements include squats, deadlifts, step-ups, lunges and large push and pull movements such as the bench press, standing cable row and all-powerful pullup. Other great options include the farmer’s carry, where you stand tall, hold a weight (or two) and walk across the gym floor.

While these exercises are generally added to workout programs to strengthen the glutes, hamstrings, quads, pecs or lats, it’s important to remember that proper execution of any of them requires and builds a strong, stable core. “Your body almost automatically tightens up to make a sturdier base when doing these exercises,” Marthaler says.

However, you can increase the core contraction by coordinating deep diaphragmatic breathing in your movements, he says. During the eccentric — or easy part of an exercise (i.e., lowering into a squat or lowering down in a pushup) — inhale slowly through your nose inflating your abdomen. Then, as soon as you begin the concentric — or hard part of an exercise (i.e., raising out of a squat or pushing away from the floor in a pushup) — forcefully push the air out through your mouth, tightening your abs like you’re about to get punched in the gut.

WHAT ABOUT TRADITIONAL CORE EXERCISES?

Your core-centric planks, deadbugs and Pallofs can still be part of your exercise routine — and they should be especially if your core is weaker than the rest of your body, Nelson says.

How do you know if your core is relatively weak? During every exercise, pay attention to how your body feels. If you regularly feel your core shaking when performing standing shoulder presses or your core gives out before your chest and shoulders do during pushups, your core needs strengthening. Similarly, if you can squat or deadlift considerably more weight when you wear a weight belt, it’s a sign your core could use a little extra love.

The post The Most Underrated Core Strengthener, Revealed appeared first on Under Armour.

from Under Armour http://ift.tt/2i2BQEG
via IFTTT

Spinach with Raisins

Today's recipe is a classic side dish for spinach, so simple it barely needs a recipe. But sometimes, those are the BEST recipes to have in your mind. And ever since returning from traveling, I am pretty obsessed with this Spinach with Raisins dish, so here it goes.. Inspiration. While traveling the past two weeks, I was excited to across some excellent and inspiring spinach dishes. I think spinach has taken a backseat to its leafy green sibling, kale, in recent years, but in Europe I have found that it is quite plentiful and celebrated! Some of the dishes I came across.. While in Barcelona, I found a bakery called Turris that made vegan spinach-stuffed pockets, with some pine nuts and raisins in there too. The pockets are made without eggs or dairy and baked up light and fluffy and...

This is a summary, images and full post available on HHL website!

from Healthy. Happy. Life. http://ift.tt/2ijkA1D
via IFTTT

For Better Performance, Use Your Imagination

There are many successful strategies for setting realistic, achievable goals, as well as measuring your progress. But there’s one quirky technique that tends to be underutilized: visualization.

With this tactic, you’re basically using your imagination to “see” yourself as successful in very specific ways, says performance coach Barbara Cox, PhD. For example, if your goal is to deadlift a certain weight, speed through an obstacle course or lower your golf score, you can raise your chances of doing those well if you first imagine yourself doing them.

“In other words, in your mind, you’ve already hit your goal. Now you just have to get there in your body.”

“Many of my clients have improved their sports performance considerably through guided visualization,” says Cox. “If you can get into a relaxed brainwave state, called an alpha state, and create a vision of what you want to accomplish, you can ‘feel’ what it’s like to have it occur.”

The feeling is often a huge motivational push, she adds, because it takes away some of the emotion around uncertainty or doubt. In other words, in your mind, you’ve already hit your goal. Now you just have to get there in your body.

Here are three steps toward using visualization to help you achieve better outcomes — no matter your goal:

1. GET SPECIFIC IN YOUR OUTCOME

Maybe you want to be the first across the finish line and stand at the top tier of the winner’s platform. Or maybe you just want to cross the finish line at a local 5K where you’ve always been a spectator but never a runner. Whatever you want to accomplish, it’s helpful to be as specific as possible, according to motivational speaker and life coach Jen Sincero, author of “You Are a Badass.”

“The more details you can envision, the better it will be, because that gives your brain something to work with,” she says. “Simply saying, ‘I want to be successful’ or ‘I want to be stronger’ is far too vague. You can’t pinpoint what that would feel like.”

But close your eyes and imagine putting a barbell on your shoulders for a 300-pound squat. Feel the roughness of the metal on your hands, the smell of the gym, the encouraging shouts of your squad. What would it feel like to crush that personal record? That’s what feeling stronger would mean in your body.

2. EMPLOY DEEP BREATHING

There’s a reason breathing is such an area of focus for meditation and visualization. “Relaxed breathing pairs extremely well with visualization,” says Cox. “It allows you to expand on what you’re imagining, because you’re removing some of the stress within your body.”

When you breathe deeply, you cause a cascade of reactions within the brain — most notably, by reducing your level of cortisol, the hormone responsible for the stress-inducing “fight or flight” response. What rises instead are the “feel good” hormones like serotonin, dopamine and oxytocin, notes Loretta Graziano Breuning, PhD, author of “Habits of a Happy Brain.”

When your brain is flooded with these chemicals, it establishes neural connections that help you hit your goals, she says, especially if you pair deep breath work with vivid visualizations. “Your brain is all about establishing a reward system,” says Breuning. “You’re creating a scenario where reaching your goals becomes a huge reward that’s filled with all these happy sensations.”  

3. GET CREATIVE

If you want a visualization role model, look to swimmer Michael Phelps, who definitely knows what it’s like to stand on that top Olympic platform — over and over again.

According to Phelps’ coach, Bob Bowman, the athlete was on that podium in his mind long before he ever stepped up there in real life. Bowman notes that for months before a race, Phelps “mentally rehearses” for up to two hours a day — he sees himself winning, he tastes the water, he sees the clock as he touches the pool wall.

---

READ MORE > THE POWER OF THE PLACEBO EFFECT AS A PERFORMANCE BOOST

---

Bowman adds that Phelps also sees himself from the outside, as a spectator in the stands, and also imagines all the obstacles that could block him from his time goal. That allows him to be incredibly prepared when he gets to practice — after all, he’s already spent hours in the “pool” before getting in the water.

As Bowman says, “the brain cannot distinguish between something that’s vividly imagined and something that’s real.”

So, when you’re setting goals of any kind for the months ahead, set aside time to be completely still, quiet and focused. Even when you’re not moving a muscle, you can be working hard toward achieving your performance goals.

The post For Better Performance, Use Your Imagination appeared first on Under Armour.

from Under Armour http://ift.tt/2AgjkCQ
via IFTTT