Motivate Yourself and Others

You might be thinking, "A one-mile walk, that's so far, far away."  I'd have to agree that it can be quite the distance, if you haven't been working out. But with the right frame of mind and the right motivation you can do it.  You Can Do This!  And we are going to do it together.  Here's a short clip to help motivate you:

Here are a few tips and tricks to help keep you motivated:

• Listen to music
• Get a friend to join you
• Put together a group in your area and walk as a group
• Take family with you on a short hike
• Join a Meet-Up group. Our partner Weber County Outdoors has a great one 
• Participate in your company's Wellness Program
• Reward yourself
• Sign a commitment contract with yourself or a friend
• Think Positive
• Set a goal
• Schedule a regular workout time
• Change up your normal routine by trying a variety of different workouts
• Read success stories
• Watch motivational videos

Disclaimer: Always check with your physician before starting a new workout regimen or diet.

Weekly Assignment

Mayor’s

Walk Preparation

4/27-5/01

MONDAY
Walk 3/4 of a mile	Remember to take it one step at a time.  Here’s some advice from Elmo.  Click here to enjoy.
You are doing great!!  Keep up the good work!!	Take a free exercise class this week.  Check your local library for dates and times of classes.
Drink plenty of water, you need to hydrate	Don’t like those options, look here for more.

Tuesday
Walk for 20 minutes.  Listen to music the help keep you motivated			If you haven’t already registered, register now
Take it a few minutes at a time if you need to.  You can walk for 7-10 minutes on your break at work.			Don’t forget to hydrate

Wednesday
Try the Walk Indoors! Interval video at https://www.youtube.com/watch?v=BlEVVzbwnQI			Eat a healthy snack such as a banana or strawberries
If it’s too high paced for you, today I want you to walk in place 4 times for 3 minutes each time			Today I want you invite a neighbor join you in the Mayor’s Walk

thursday
Hike Bluff Trail.  It’s recently been adopted by the Weber-Morgan Health Department			Take family and friends on this hike with you
If you haven’t already registered, register now			Don’t want to hike Bluff Trail, try another path.  You can find more at Weber Pathways or Ogden Trails Network

friday
Take a walk to the nearest park, be sure to go at least 3/4 mile today.			If you haven’t already registered, register now
Add another physical activity to your daily routine, such as push-ups, sit-ups, jumping jacks, or yoga.			Take time to enjoy nature!

Saturday
If you haven’t already registered, register now				Enjoy a healthy dinner
Enjoy a leisurely 10 minute walk with friends and family today.				Drink water to keep hydrated on the trails.
SUNDAY
Take today off from working out.				Drink plenty of water
Let your body rest and recuperate				Keep up the good work!

Need a good motivational song, try this one:

There are lots of Meet-Up groups out there.  I suggest the Weber County Outdoors Meet-up group which is hosted by Weber Pathways.  You can find more information here.  There are many different groups so go online to Meet-Up, join, and pick your favorite group.

If your Company doesn't have a Wellness Program, think about starting one.  If you need help, call your local health department for assistance.

Looking for more information on staying motivated, check out these sites:

http://dailyburn.com/life/fitness/workout-motivation-tips/

http://life.gaiam.com/article/5-ways-stay-motivated-exercise-regularly

http://zenhabits.net/31-ways-to-motivate-yourself-to-exercise/

http://www.everydayhealth.com/fitness-pictures/10-ways-to-get-motivated-for-your-morning-workout.aspx#01

If you are just getting started, here are the previous assignments

Here are a few more videos to inspire you: