motivation Archives - Up For Anything

The idea of exercise has put me off for many years, in all of its forms, I have never been one to exercise and up until the beginning of last year I genuinely never thought that I would ever catch myself in lycra and running shoes. I have never been overweight, I eat a healthy diet, but I have never been fit and last year I set about changing that for good. Along with the help of my friend Heather Weber I started to go to the gym, go jogging and take fitness classes and I have never looked back, I feel great and I would recommend this to everyone. I understand how hard it is to get started and so here are my tips on getting from the couch to become a fitness freak in no time at all.

Start In a Tiny Way

I knew how low my energy levels were and how much I hated the idea of exercise and so I decided that I would start in the smallest way possible, 20 minutes per day. That’s right, the same amount of time that most people took to warm up would be my full work out for the day. The reason I started out so small was because I felt that it was achievable and that the more that I achieved, the more I would keep going, it turned out to be true. As the weeks went on I gradually increased my workout times to 30,40 and 50 minutes before hitting the magic one hour after just 6 weeks of working out.

Accountability

You do not have to do this in the same way that I did but creating accountability for yourself is a great way to ensure that you actually do what you set out to. I made a deal with my friend Heather that for every day that I did not complete my exercise, I would have to give her $50, something which I was not prepared to do, thankfully this never happened because it was enough incentive for me to keep going each and every day.

Low Impact First

If you are struggling with weight issues then you need to be smart about how you work out so that you do not do any damage. My first workouts were all low impact activities like yoga and pilates, it was only once I became more flexible and improved my condition that I started to run or do spinning classes. Don’t try to change the world in a day, take it slow and steady and gradually was yourself in to a workout schedule.

Routine

You must work out to a routine, this is not something that you can start and stop or you will lose momentum, whether it is every day like I did or just 3 times per week, make sure that you work hard on sticking to that work out routine so that you can make the most of your efforts.

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Even world-leading professional speakers get nervous. Whether talking about global affairs and politics or sports and adventure, the sweaty palms and cotton wool mouth are something everybody has experienced at some point in their careers.

Whether you have won a senior role at work that requires you to present, or are considering a career in professional speaking, the 10 top tips below will help you get over your fears.

1.Organisation and Control

Even professional speakers who have been in the business make sure their thoughts and notes are organised as it helps to settle nerves and help you feel in control. Having structured and planned thoughts greatly reduces anxiety as the mind is prepared to logically tackle points one at a time.

2. Practice for Confidence

Prepare for your speech by creating a script and, over time, gradually reduce the amount you rely on the notes. You will notice that, through multiple readings and recitals, it will become second nature. Practicing in this nature will best prepare you for any comments of questions.

3. Mirror Preparation

This can feel extremely uncomfortable for new or amateur speakers, but rehearsing your speech in front of a mirror is a must. You will be able to focus upon the way in which you deliver your speech physically, from facial expressions and body movements, to gestures and how open you are. Remaining calm when you speak is key.

4. Record Your Speech

Again, recording your own voice can have us recoiling as we cringe at how it sounds. However, listening to your speech from beginning to end will allow you to make notes on pace, intonation, volume, and general delivery. This will allow you to make your speech better and ensure you are feeling confident.

5. Rhythm and Breathing

When you speak for extended periods of time you will notice that you enter into a particular rhythm or flow. This is fantastic for memory and clear delivery. Before delivering your speech concentrate on your breathing, this will not only help relieve nerves, but also help you enter a natural flow.

6. Family and Friends Critique

Performing your speech directly to another person is particularly great for those with limited experience. It will get you used to the notion of speaking in front of others, as well as receiving questions. It is important that your family and friends are completely honest and provide constructive criticism.

7. Invest in Classes

If you are serious about overcoming anxiety and learning to speak well, it can help to invest in some classes or a course. It will help you achieve your goal in a professional manner and, if you are considering professional speaking as a career path, help you have the edge over others.

8. To PowerPoint, or Not to PowerPoint?

PowerPoint can be a very useful crutch to some who suffer with anxiety, but it can also be your worst nightmare if incorrectly used. Having a PowerPoint presentation allows you to have a fantastic resource for your audience to take notes from but can also help you if you lose your train of thought.

9. Lemon Water

Lemon water lubricates the throat extremely well and will help you avoid nervous dry-mouth. If no lemon is available, sip warm or room temperature water. Avoid carbonated or sugary beverages.

10. Utilise Your Nervous Energy

When you think logically your nerves are caused by a form of adrenaline that initiates the body’s fight-or-flight response. This means you have a choice to adopt the nervous energy and transform it into positive energy. Nerves often help us speak better than we ever have before.

How to Go From Couch to Workout Hero