Tips for finding daily motivation

Tips for finding daily motivation

November 30, 2021

Motivation is required to achieve results in sport, exercise, or any discipline that requires commitment. These allow us to increase our performance and to achieve our goals. In this article, we will talk about the importance of finding stimuli.

Motivation is defined in psychology as a series of internal "steps" aimed at achieving a goal. It is configured as a constant stimulus in pursuing actions that respond to our will and which aim to achieve the goal we have set ourselves.

Sometimes the motivation arises by itself, without having the need to look for it. At the beginning of a path, it is easier to keep it, but as the difficulties increase, the first problems begin. Finding a constant stimulus is always a dilemma. This is why alongside a "general" motivation we must find a "daily" motivation that allows us to move forward.

back and shoulder exercise

There are many ways to find daily motivation, look for the ones that suit your personality the most and make you feel better. The important thing is to find ways not to abandon your goal. Try the following motivational "tricks":

Listen to your favorite music

Music has been shown to increase sports performance. The key is to select those songs that make you feel full of energy. Choose the ones you like best and that best suit the sport you are doing. For example, if you intend to do quick exercises, listen to music with a fast rhythm, if you do some stretching, listen to less rhythmic music.

You can prepare different playlists for your workouts, so you won't get bored of hearing the same thing over and over. We suggest that you listen to the music a few minutes before starting your workout in order to get into the right atmosphere. You will be able to choose songs with encouraging lyrics, this will allow you to have an extra boost.

Find motivation in what surrounds you

Being repetitive can be harmful. Therefore do not always look for motivation in the same things, look around you and get involved in new situations, in this way you will avoid monotony.

Simple changes such as training in a different place than usual, exercising at dawn or taking a walk in the mountains can open up a new world from which to draw all the motivations you want. Each place is different and hides secrets to be discovered.

Get involved in your discipline

One of the best ways to find daily motivation is to be passionate about what you choose to do and fully involved in doing it. Don't just practice discipline, live it! In this way, you will be able to get the most out of the sport you practice, be it swimming, running, or Crossfit.

There are many factors that will give you the right push and that will increase the passion for what you do. From clothing to specific accessories for your sport, from watching videos of professionals to joining groups that share tips and tricks.

Everything is useful to immerse yourself in the chosen activity and have small motivations every day without having to look for them elsewhere.

Look for positive thoughts

Everything starts in your mind. If you think positively everything is likely to be fine. Being happy and motivated will help you be successful and keep the "good vibes". Surround yourself with positive people and energetic environments.

To be motivated using "positive thinking" you must not allow external elements to negatively affect your mood. You are in control of your thoughts. You have two possible choices to strengthen your positivity:

• Reading phrases, notes, or parts of texts that inspire or increase the "good" vibrations. You can also find them on the internet and you can print or hang the ones you like best in your room.
• Keep small notes in a jar in which you will have jotted down the reasons why you want to achieve your goal. These personal notes can keep your motivation alive.

Seeking daily stimuli is important to achieving any goal. It is up to you to create and hold that energy that will lead you to do amazing things. Being motivated will give you a different vision of life and sports practice. Never give up! Now is the time to express 100% of your potential.

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The best supplements for cyclists

The best supplements for cyclists

October 24, 2021

To enjoy the benefits of this sport, it is worth combining a balanced diet with supplements that meet all the nutritional needs of athletes.

Cycling is a sport that requires a lot of strength and endurance. Cycling is one of the most popular options when it comes to burning fat and maintaining optimal health. In this article, we talk about the best supplements for cyclists .

Those who practice this sport undergo a very high protein expenditure, especially at a professional level, but also on a daily basis and at any age. However, the benefits of cycling for the body and mind are far greater.

At a muscular level, cycling greatly promotes the development of the buttocks , thighs and the whole dorsal region. The muscles of the upper body, such as biceps and triceps, are also strengthened, involving all the tissues of the back and abdominal area in the same way. All this by burning calories and strengthening the respiratory and cardiovascular systems.

Let's find out which are the best supplements for cyclists.

The food needs of the cyclist

Those who travel on two wheels need a good supply of energy. Even those who are passionate about spinning sessions must follow a specific diet based on physical effort.

The menu should be rich in proteins which, once metabolized, the body can extract and assimilate in the form of essential amino acids. Carbohydrates, the main source of fuel for the human body, should also be included in a balanced way.

Essential foods for cyclists

Eggs and yogurt should not be missing for breakfast, as well as a cup of coffee with lactose-free milk. For lunch, athletes should eat meat (chicken is usually the most recommended). The best side dish will be vegetables.

For dinner it is better to eat fish and cook it without adding fat. That is, boiled, steamed, grilled, etc., along with vegetables or rice as a side dish.

Snacks, especially those before and after training and competitions, are very important. A little over an hour before the activity, a good idea is to eat an egg with a slice of wholemeal bread, accompanied by a cup of coffee.

After exercise you need to eat food with a quick energy supply. For example, a can of tuna will help kickstart the recovery process .

The best supplements for cyclists

It is not always easy to meet all the essential nutritional requirements of cyclists. As we've seen, it's all about making it easier for the body to recover and repair muscle tissue.

To facilitate muscle recovery, it is highly recommended to use supplements that go well with the menu. Even this kind of help can make the difference between victory and defeat in the race; that is to reach the finish line or to abandon halfway.

Branched chain amino acids

It is very common to find them on the market with their acronym in English: BCAA ( Branchel Amino Acids ). These supplements provide leucine, isoleucine, and valine. The three active ingredients make up a third of all muscle tissue, hence the importance of keeping them at optimal levels; and even more so when engaging in demanding sports such as cycling.

Amino acids facilitate muscle regeneration. In practice, this means that typical post-session stiffness is reduced in terms of duration and intensity. The benefits will be a stronger muscular system and less likely to suffer from fatigue.

Caffeine

Although a cup of coffee can serve as a source of energy, caffeine's ability to work is maximized by using the concentrates of this product.

Among the positive effects of caffeine are the increase in the absorption capacity of calcium by the tissues, which promotes muscle contraction. Likewise, concentration levels in physical work increase, which in turn ensures greater endurance.

There are many conflicting opinions on caffeine; some people associate its consumption with cramps and muscle dehydration. However, no studies so far have been able to strengthen these theses one hundred percent.

Soy protein isolate

Most of the sources of essential amino acids for the human body are extracted from proteins of animal origin. This represents an important limitation for vegans and vegetarians.

With this sector of the population in mind, products such as soy protein isolate have been developed . These are supplements that contribute to the maintenance and increase of muscle mass, drawing all its nutrients from the plant world.

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the benefits of cycling and how to start practicing safely

the benefits of cycling and how to start practicing safely

September 09, 2021

Cycling is an activity that can help improve the quality of life

Cycling is a very enjoyable sport and it brings many benefits to health physically and mentally. It can be performed in different ways, physical activity is practiced competitively, recreationally or even as a means of transport. When cycling, the body and mind work together to promote general well-being . But how do you start practicing this exercise safely? We've gathered information about this and all the benefits of cycling. Just take a look!

What are the advantages of cycling?

Cycling is an aerobic exercise that speeds up metabolism, aids in calorie loss, strengthens lower muscles, improves cardiovascular functions, aids blood circulation, reduces bad cholesterol and reduces stress , releasing endorphins and hormones that help promote well-being of the individual. In addition to this series of advantages for the mind and body, the bicycle can be used as a sustainable means of transport: in addition to contributing to the environment, cycling to get to appointments can also help you save, as you don't need to pay for a ticket or fuel.

how to start cycling safely

It's never too late to start cycling and there's no age to enjoy the benefits of cycling. As with any physical exercise, you must not overdo the intensity at first. Beginners should start little by little, increasing the frequency and intensity gradually, to introduce the practice of cycling into everyday life. It is important to pay attention to the body's signals when performing the activity to avoid injury and extreme fatigue.

Safety should never be overlooked, so don't forget to invest in pedaling equipment. The specific clothes for the practice of cycling, in addition to helping you with aerodynamics during the activity, protect against the wind and changes in temperature. In addition, a helmet and other safety equipment, such as gloves, knee and elbow pads, are essential. Also invest in headlights and light equipment if you plan to ride at night. Also, don't forget to set aside a small bottle of water to always take with you.

How to learn to ride a bike?

Many people give up cycling because they believe they are past the age of learning to ride a bicycle. As stated above, it is never too late to learn. If you have no idea how to start learning, choose places with flat terrain or quiet parks. Call someone to help you on this mission and hold the bike for you when you can't balance. If you are alone, use one of your feet to hold on in moments of imbalance. Try to remain stable for at least 10 minutes on the bike.

You have to persist until you pick up the pace. Don't give up on the first few falls, as over time you'll get into the habit and understand how exercise works. And the main thing: only ride on public roads and the busiest places when you're completely confident on the bike.

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