Want better willpower, less stress and more confidence? Match your workout
to your goals for a real life boost
So, you've vowed that 2013 is going to be the best year ever, no excuses. You've got self-help books at the ready and a long list of resolutions aimed at getting that promotion, boosting your self-esteem and strengthening your willpower. But if you really want to make sure that your life takes a turn for the better this year, just head to the gym.
Yes, working out makes you fitter and stronger but it can also teach you some valuable life skills - like determination and dealing with stress - which you can take with you when you leave the gym. Here are the workouts you need fora mind that's as strong as your body.
DO YOGA TO BEAT STRESS
Yoga has long been championed as an effective way to relax, and it's up there with meditation for its ability to soothe stress. You may think it's down to the gentle, low-fi pace, but it's actually the breathing exercises that reel in your stress levels and leave you calm.
'Yoga encourages you to be mindful of your breath,' explains London-based yoga teacher Naomi Costantino (naomicostantino.com). 'It's this focus on the breath that you can takeoff the mat and use in your daily life.'
It's the controlled breathing that yoga teaches that makes a difference - it's a world away from the kind you do automatically. 'Most of us are running around in fight or flight mode,' Naomi says. 'The breath is shallow, our blood is pumping and we're strung out. A richer,
deeper breath allows your mind to settle and operate from a place where you can fully arrive and be present in life.'
Practise breathing deeply in yoga and when the going gets tough - at work, with family, or even on the bus - you'll have an instant calming tool to draw on.
LIFT WEIGHTS FOR WILLPOWER
We might make fun of the big, burly men in the free weights area who grunt and groan with every rep, but you know what? They've got the right idea! They're making all that noise because they're pushing their bodies to overcome mental restraints attached to lifting weights that are dauntingly heavy. The mind sparks a reaction in the nervous system to get the body to perform - so in orderto push your body, you have to push your mind, too - this is known as the mind-to-muscle connection.'There's no doubt that weight training improves mental toughness,' says personal trainer Dave Fletcher (theodysseyway.co.uk). 'Weight training is all about the ability to maintain focus and determination, even when it gets difficult or you're faced with a load you didn't previously think you could lift. Structured routines also allow you to lift more overtime, as your nervous system and muscular systems adapt to the increased load.'
So, if you want to build your willpower and achieve goals you never thought possible, head to the weights area and start grunting! What are you waiting for?
DO ZUMBA TO GET OVER A BREAK-UP
The high-energy dance class is a party in itself, says Zumba education specialist Caroline Parsons. 'In a Zumba class you can work hard and smile and laugh at the same time because you're enjoying yourself so much,' she explains. 'It'll not only make you feel amazing as the feel-good endorphins flood your body, but it can take your mind off whatever's getting you down as you have to concentrate a little on the moves.
Once you're familiar with the routine, you start to release your inhibitions.'
So instead of wallowing at home with a bucket of ice cream, head to the gym. After a few classes you'll feel so great about your new moves - and your super-hot bod - you'll be ready to get back on the dating scene.
No tragic drunken dancing required.
TRY MARTIAL ARTS TO BOOST CONFIDENCE
Whether it's giving presentations to a tough crowd or walking home on your own at night that turns your stomach into a swarm of butterflies, boosting your confidence is the answer. Martial arts such as kickboxing, karate and judo are praised for providing people with the tools to build confidence, and not just because they teach you some super-cool, kick-ass fighting skills.
'Not only do martial arts help women to feel more confident by teaching them self-defence, but lots of the women I train often say that the achievement they feel after each class - getting through some really gruelling
sessions - is more overwhelming than any other sport,' explains muay Thai instructor Michael Wakeling (scorpionsthaiboxing.co.uk). 'This has a flow-on effect, giving you the confidence to have a go and achieve more at both the gym and the office.' Time to get your fight on!
RUN FOR DETERMINATION
Running is probably one of the easiest ways to get out there and exercise - and it's the perfect way to test your perseverance, too. Whether you're training for a 5K or a marathon, pushing your body to go the extra mile when you're struggling takes bags of determination.
'For the most part, running is a real pleasure and the feeling you get is reward enough,'says running coach Nina Anderson (ninaanderson.com). 'But, there will
‘IN ORDER TO PUSH YOUR BODY, YOU HAVE TO PUSH YOUR MIND - THIS IS KNOWN AS THE MIND-TO-MUSCLE CONNECTION’
always be times when the going gets tougher than usual, and this is when perseverance is key. It's important not to lose sight of the reasons you're pushing your body into going that extra mile - both literally and figuratively!'
Of course, the habit of pushing through the hard yards can come in handy when life deals you a crappy hand
-it's times like these that you need to remember your ultimate goals, dig deep and keep pushing on.
By Lisa beenbray
Team : Yourhealth7
Source :Women fitness
