Welcome

Welcome to Mobius Nutrition, we’re glad you’re here! This is a place where you can find resources on nutrition and fitness as well as other videos and pictures to keep you going through your week. Enjoy!

Friday Funnies

Here is a video by Dude Perfect about the various stereotypes of people there are in the gym.

Let’s make some mistakes

Slide1

Most of the time we associate mistakes with failure; however, I would encourage you to take your mistakes and look at them as an opportunity to learn. Sometimes the best progress we can make is failing, starting over, and figuring out how to reach your goals in a different way. With this we learn that there is always more than one “right” way to reach your goals; and that sometimes all it takes is a shift in mindset to get you going on the right track again.

Motivational Tips

It’s easy to get excited about eating right and working out but it is much harder to stay motivated to continue this healthy lifestyle day in and day out. Telling everybody about your New Year’s resolutions is easy but sticking with it for the entire year is a different story. If you are having trouble staying motivated try these tips to keep you going.

Clear and attainable goals
You need to set concise and achievable goals for yourself, both long term and short term. Humans are very goal oriented and when you complete a goal, the sense of accomplishment will keep you going until you hit your next milestone. You also need a deadline for each of these goals so that your brain develops a sense of urgency and will push your body harder. Some lackluster goals that will not help you include “I will get to the gym more next year” and “I will increase my bench press weight.” Try setting some motivating goals such as “I will lose 30 pounds this year which means that every month I will lose two and a half pounds” or “I will increase my bench by 5 pounds every month so that in 6 months I will have increased my bench from 275 pounds to 305 pounds.”

Ask yourself why
Why do you want to achieve you goals? You need to have your reason planted at the forefront of your mind all the time and make this your passion.  Write it down, put it as your phone background, do whatever you have to do to remember it. It is much easier to do something when you have a reason to do it.

Take a baby step
This is especially important for people who have trouble getting started.  Set one tiny, easy to complete goal for yourself and then use the momentum that you gained from that to keep you going. If putting in a whole workout seems daunting or you don’t think you have the time, try going to the gym and doing just one set of deadlifts or even just one deadlift. You will find that after your set you may have just enough motivation and time to do one more set.  Keep on taking more and more baby steps.babysteps

Focus on your accomplishments
To keep moving forward you have to look back.  Take a moment from time to time to look back at your previous self and appreciate the progress that you’ve made.  When you look back though make sure you look past the mistakes that you made along the way.  One way to make this easier is a progress journal. If you are trying to change how you look, take before and during pictures so that you can compare your results and take pride in your accomplishments.  If it is a healthier diet that you are trying to work towards, then take notes on how you feel as the weeks progress. Keep track of your progress to make sure that you are on track to meet your goals as well as to show yourself how far you have come.

Surround yourself with a good environment
Make sure that the people, places, and things you surround yourself with will help you accomplish your goals.  If it’s hard to workout at home then get a gym membership, if you are trying to eat healthy, get rid of the cookies that are in the pantry. Put up motivational posters on the wall to remind you of your goals and what you are trying to achieve.  Tape your “before” picture to the mirror so you know where you are coming from.  Above all choose your friends wisely.  Jim Rohn said that “you are the average of the five people that you spend the most time with.”  Does this mean that you should get rid of the friends who don’t have the same goals as you? Of course not, but maybe you need to spend a little less time with them and maybe find a gym buddy to workout with. Also don’t just surround yourself with just “yes” people, find friends who will challenge you to be better and will point out your weaknesses and help you strengthen them.  With this group of helpful people around you, you will be unstoppable in whatever you do.

Immerse yourself in supporting information
You can’t be passionate about something that you don’t know. Read, watch, or listen to all the information you can get your hands on.  This not only helps to show you ways to accomplish your goals, but it becomes part of the positive environment you are working to surround yourself with.  Whether you prefer Youtube videos, books, articles, seminars, or podcasts make sure that you keep feeding your mind with information to push you along.

Reward yourself
Whenever you accomplish a goal make sure that you reward yourself for your hard work..  It can be as simple as eating a scoop of ice cream or as big as going on a tropical vacation.  Your brain will begin to associate completing a goal with good feelings which will keep you motivated. Come up with your reward now so that you have something more than just your goal to look forward too.

Whether you are new to healthy living or a veteran, everybody faces times when their motivation drops and it’s hard to continue.  Whenever you hit these walls try some or all of the tips that were discussed here to keep you moving forward.

Share your own motivational tips in the comments below.

 

 

References

“A Quote by Jim Rohn.” Goodreads. N.p., n.d. Web. 14 Dec. 2014. <https://www.goodreads.com/quotes/1798-you-are-the-average-of-the-five-people-you-spend>.

Friday Funnies

Here’s a hilarious way to get your workout energy!

 

Become A Warrior

Warrior

Ideal Female Body

There is, without a doubt, an intense and constant pressure for women to look a certain way. Long, full, shiny hair, thin legs, narrow waist, flat stomach, and slender arms are a few of the things that come to mind when I think of the “ideal female body”. Everyday, we are constantly seeing image on TV, in magazines, and online that promote this body that will supposedly make us happier, healthier, wealthier, and more successful. Where does this body come from though, who sets the standards? Why is  this “ideal body” the only acceptable one? Why do we spend our days starving ourselves, trying the latest diet trends, and intensely working out to fit the mold of this “ideal woman”? Why is this the only way? Read more

Friday Funnies

This video is both comical and revealing, It points out how easy it is to emotionally eat. Food can be a good way to reward yourself for an accomplished goal although its main purpose is to provide fuel for your body. Emotional eating will never help solve the troubling feelings that you have and in most cases will make you feel worse.  Try to identify why you are feeling the way you are and learn to process it constructively.

Vitamin D

Cholecalciferol-3d Decorative_Sun_clip_art_hight

 

Vitamin D, also known as the sunshine vitamin is vital to your bone health.  It promotes calcium absorption as well as maintains concentrations of calcium and phosphorous to strengthen your bones. It has been shown to help prevent osteoporosis in older people.  Vitamin D also modulates cell growth, reduces inflammation and plays a role in neuromuscular and immune function.  It can be found in fish, beef liver, egg yolks and cheese. Your body can also synthesize it when your skin is exposed to sunlight, so it is good to get 15-20 minutes of sunlight a day.

 

Reference

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#en1

Molecule Image Source: Wikipedia Commons

No Excuses

ChoicesIt’s easy to blame people and things around you for not meeting your goals, but the sooner you take responsibility for your actions, the sooner you can start moving forward.

 

 

Full-Body Workouts and Why They’re Fantastic

There are two main approaches when it comes to designing workouts: split routines, and full body.  Both have specific benefits and which one you choose should depend on your individual goals.  Full body workouts are good for anyone but they are especially great for people who are just starting to workout, have busy or changing schedules, want to lost fat, or want to increase overall fitness level. There are many factors that make full-body workouts the ideal workout for achieving overall fitness, fat loss, and body transformation. Read more