MOST Magazine Fitness APR-MAY'15 ISSUE NO.1 | Page 151

NOURISH YOUR PASSION - Staying motivated
can be challenging. Try these three strategies to
keep your drive alive.
• Don’t just think it, ink it. Having goals to
add five pounds of lean muscle, run a 5K or
increase your bench press by fifteen pounds
can be motivating end points to get us moving
on a more regular basis. But people can more
effectively achieve these results if they focus on
the work needed to help them build up to these
accomplishments. Even better, the most motivated
people write down these long term and weekly
goals and put them where they can see them when
motivation is low.
• Stop and smell the roses. Because progress
isn’t always linear, it can be tough to maintain
motivation on those days or weeks when we have
plateaued or taken a step backwards. That’s
why I advise taking a look back sometimes to
see how far you’ve already come. I advise my
clients to take weekly pics and to relish in their
accomplishments. When they see that they’ve
already had success, they stay motivated to
keep going.
• Curb Your Enthusiasm. This may seem
counterintuitive but one mistake I see over and
over again is when people get caught up in a wave
of motivation (i.e., New Year’s resolutions) and
make really big changes before they’re ready. If
you’re someone who rarely exercises, getting to
the gym five days on your first week might sound
like a really great goal. But you’re more likely to
have quality workouts and sustain your motivation
over time if you start smaller and gradually work up
to this routine. So ease off the gas pedal at first.
You’ll still get where you want to go.
BFF Nutrition plan – Don’t forget to hold each
other accountable!
Meal 1: egg whites, 1 whole egg
3
1 slice Ezekiel toast

1 small container Greek yogurt (vanilla or
plain)
1 apple or pear
Meal 2: 1 Quest bar
Meal 3: 4 ounces of turkey
1 cup romaine lettuce with 1 tsp olive oil
and 1tsp
Apple cider vinegar or green veggie
(green beans, broccoli, kale)
Meal 4: 1 scoop protein
100 calorie nuts
Meal 5: 4 ounces of chicken breast or white fish
(cod, halibut, tilapia)
3 ounces of sweet potato
1 cup green veggie (green beans or
broccoli)
Meal 6: Fat free Jell-O with fat free whipped cream
BFF Workout plan – Push each other to power
through this fat blasting workout going from
exercise to exercise with little to no rest. Repeat
three times for the maximum benefit.
1. Switch lunges - 30 seconds
2. Squats on tire (holding hands for even deeper
range of motion) - 45 seconds
3. One leg lunge off the tire - 30 seconds for
each leg
4. Planks - 60 seconds
5. Roman chair (lift knees to abs) - 30 seconds
6. Plyo jumps on box - 60 seconds
7. Partner on Sled for drags – 60 seconds
8. Standing calf raises (Hold onto your partner
for support) – 60 seconds >>>

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