10 Tips to Stay Motivated for Your Workouts

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We all have those days where we don't want to exercise and the days where when we do make it to the gym our workouts are awful. It's okay - that's life! This is a lifestyle and we completely believe in the 80/20 rule with everything (it's how we've maintained this healthy lifestyle for over 5 years)! With that being said, we wanted to share some of our tips so that you can get the most out of your workouts!

Tips to Get Yourself to the Gym & Stay Motivated Once You Get There!

1. Schedule your workouts like you would a doctor's appointment - and keep them. At the beginning of the week take a few minutes to write down your schedule and your workouts. Remember to take at least 1-2 rest days per week. If you can't make a workout you have scheduled, don't beat yourself up about it. You can still remain active and do a short workout at home!
2. Have a workout plan! There's nothing worse than spending an hour on a cardio machine and then moving up and down the aisles of machines without a clear plan. I see it all the time in the gym! If you want to succeed with your fitness goals, you need a clear plan. Try one of ours - we have 4 week plans and 12 week plans. We even have plans just for runners! All of our plans outline exactly what to do each day (how many reps, sets, etc). You will reach your goals much faster with a plan!
3. Workout when you can. The best time of day to workout is whatever time you will do it! You will read articles about why morning workouts are better or why evening workouts are better but really the best time to workout is whatever time you can. It would be best to try and keep the same time each day but life happens!
4. Make it a habit. Believe me, I was not an athlete growing up (besides rec league cheering and softball) so I don't come from a background in sports but I actually like the gym now. I never thought I would say that! It might be hard for you at first but just keep going and stick to your plan until it becomes a habit!
5. Don't be afraid to mix up your days. On the days when you are really just dragging in the gym do the workout that you like the most. For example, my favorite is leg day so if I'm not feeling the gym that day I'll do legs because I like that workout. If I have to drag myself to the gym and put myself through a workout that I don't even like it won't be pretty! Do your least favorite workout on the days when you are feeling your best. It's okay to swap out days, just make sure that you are taking at least 2 rest days before you work that body part again and at least 1 full rest day per week.
6. Start playing your favorite playlist before your workout. Gear your mind up for the gym by listening to your playlist while getting ready for the gym. It will pump you up before you even get there! 
7. Complete all reps on each side before switching. Using this trick will make you finish all reps. For example, if you need to do 12 step-ups on each leg, complete 12 step-ups on the right leg before moving onto the left leg. If you try to do 6 and 6, and 6 and 6 again, you will probably quit after the first 6!
8. Find a workout that you like! There's nothing worse than going to the gym and dreading what you do. Of course, there are things that we think everyone should incorporate into their workouts like weights, cardio, and flexibility training but you can be creative with how you do these types of training. Don't like the treadmill? That's fine! Take a class as your cardio! Try one of our challenges and give one of our workouts a try. ;-)
9. Be flexible! Is your equipment taken? Try to do something in its place or skip it and come back to it at a later time. Don't get frustrated - there are alternates for almost everything! Instead of a barbell use dumbbells, bands, etc.
10. Stay motivated. This is hard, right? The title of this is 10 tips to stay motivated but one of the tips is to stay motivated! Yes, we meant to do that. You must find ways to stay motivated. We want you to become your own motivation instead of constantly searching for outside motivation. It's easier said than done but there are a few things you can do to make this happen. Record your workouts (again, our workout plans have a place for you to record everything!) so you can see how much stronger you are getting! Even if you can't tell a difference in a mirror, seeing how you improve in your workouts is a great motivator. Try to avoid using others looks as motivation because you could easily fall into a comparison trap (this post on 5 Reasons You Aren't Achieving Your Dream Body may help!).

We hope these tips help you reach your goals. Always remember, progress is progress - no matter how slow. Never give up!

Budget-Friendly Protein Sources

Here's the first post in our Clean Eating on a Budget "series"! We are SO EXCITED to bring our money saving tips to you! (P.S. If you still haven't started our 12 Month Money Challenge, you have time to join!) We all know protein can be one of the most expensive components of clean eating.  And with so many options to choose from, how do we know which protein source gets us the most "bang for the buck"?  Or should I say "pump for the penny"? ;-)

When comparing the cost of protein sources, it's easier to compare meats based on actual cost per pound (beef vs. chicken or turkey vs. bison), but it gets very confusing when you start adding in other options like fish, dairy, eggs, peanut butter and so on.  So, what we've done is analyzed the cost per 20 grams of protein for individual sources.  Why compare the cost per 20 grams, you ask?  Well, 20 grams should be an average serving size of protein of an active individual.  A chicken breast will have about 20 grams of protein and a cup of Greek yogurt has about 20 grams as well.  So, check out the chart below to see how your favorite protein source stacks up.

There are a few things to consider when looking at this chart...first of all, finding budget-friendly vegan sources isn't all that hard, but it does come with a nutritional cost.  In order to get a decent amount of protein, you have to consume well beyond the recommended serving size and consume additional calories from either fat (additional 15 grams of fat for peanut butter) or carbohydrates.  So, while dry red lentils seem to be the most budget-friendly vegan protein, it probably makes more sense to consume the raw shelled hemp seeds due to the balanced amount of fat, carbs (mostly fiber) and, not to mention, it's a perfect protein.  Hemp seeds also provide an excellent source of Omega-3 fatty acids and GLA (gamma linolenic acid).  Read more about all the excellent benefits of hemp seeds here.

Our favorite sources of proteins are organic eggs (the whole egg, don't worry about the cholesterol unless your LDL is already high), liquid egg whites (we use them in protein shakes, oats or cooked with veggies), and canned, wild-caught albacore tuna.  Tuna is a great option, because it's somewhat affordable ($1.84 per 20 grams) and it provides a TON of Omega-3s, it's loaded with selenium and provides a great amount of B vitamins (B3, B6 and B12).  One interesting thing to note is that our Costco has the brand tuna we buy (Wild Planet) which costs 50% more on amazon ($4.60 per can) and at least 100% more at our local grocery stores ($6.00 per can) than it does at our local Costco ($3.00 per can).  

All protein sources listed in the chart are of very high quality and are similar to what we would purchase on a regular basis (except salmon).  This chart is meant to show the extremes in costs per servings between types of proteins.

We hope this chart helps guide your decision-making when it comes to filling your pantry (or fridge) with budget-friendly protein sources!

-Scott

12 Month Money Challenge

You might be thinking, wait a 12 Month Money Challenge?! Yep, that's right! You've probably heard us talk about creating a new website for all of our finance tips and travel posts but in order to keep my sanity, we've decided to update this website to include those instead. You will find finance tips and trip/hike reviews in the coming weeks. We've also added a "money" page and "travel" page to the navigation. All of this will be continually updated as I move posts here from other websites.

You can read more here but we decided to add this section to our existing website to help individuals live an enjoyable life through health and wealth.  We share a strong passion for helping our community get better at budgeting, saving and investing, and general personal finance along with living a healthier lifestyle in regards to moving more and eating healthy.

>>>>> The Ultimate List of Ways to Save: 18 Ways to Save $15,000 in 2018!

Finance is just like Fitness - you have to STICK WITH IT to see results, sometimes they don't come as quickly as you would like but if you stick with it a year from now you will be amazed at what you accomplished!

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Interested in more money saving challenges? Try one of these:

• Save $1,000 in 3 Months
• 3 Month Money Saving Challenge
• Beginner 6 Month Money Saving Challenge
• 52-Week Money Saving Challenge
• 12 Month Money Challenge
• $300 12-Week Christmas Money Saving Challenge

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Looking for a printable version of this challenge? We've got you covered! Join our newsletter and you will be taken to a black and white printable version right away! Grab the printable challenge here.

If you have been "following" me you know that I love to save money.  My entire life I have worked and saved everything I made - it's in my blood.  I even ironed my money before putting it into my "cash box" when I was little.  You can read more about that here but I've received multiple requests to help share with you what I do to save money.  It's natural for me to save and I've actually had to work on letting loose of some of it.  I've realized that it's okay to spend money in order to create memories (for example, all the traveling we do).  I still have a hard time spending money on "things" though.  We choose to spend our money on organic food and quality supplements since those are things that really matter!

I've shared a few posts on how to save/make money but I wanted to end this year with a "12 Month Money Challenge" that you can start in the new year! If you follow my savings plan listed you will save $1,050 in one year!  The monthly amount may sound like a lot at first but there are ways that everyone can cut back!

Below are a few examples to look over when you do your budget:

• Prepare dinner at home instead of going out to eat
• Do your own nails instead of getting them done
• Watch a movie at home instead of going to the theater
• Make your own coffee at home, skip Starbucks
• Cancel your cable
• Sell things you don't use/need
• Or, find a way to make some extra money and put it away!

I challenge you, if you have more money to put away - double this.  If you REALLY can't make it work (I mean REALLY, not just that you don't want to give up your Starbucks or nails) then half the amount listed.