There is the misconception that motivation comes from an external force like an inspirational quote or motivational video.

In reality, motivation actually comes after action. Action, of any kind, creates momentum and it’s that momentum that produces motivation and inspiration.

Once you get started it’s easier to continue. It’s the starting that is the hard part.

Today's episode contains tips on how to get started when your motivation to get up and go, has got up and left!

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Other episodes referenced:

Tip #47 - Make Mealtime Convenient - https://anchor.fm/willpowernotrequired/episodes/Tip-47---Make-Mealtime-Convenient-e178prl

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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The shoulder joint is the most mobile joint in the body capable of movement in 360 degrees. Unfortunately, it is also this impressive mobility that makes the shoulder prone to injury.

Repetitive movements, poor mechanics and posture are the most common causes of shoulder injuries.

Today's episode contains tips on how to maintain or improve mobility and stability in this impressive joint and keep you active and pain free!

Follow the link below for pictures and full descriptions of the exercises referenced.

https://firedupfitness.ca/blog/save-your-shoulders/

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Other episodes referenced:

Tip #60 - Get Your Head In the Game - https://anchor.fm/willpowernotrequired/episodes/Tip-60---Get-Your-Head-In-The-Game-e18h0nr

Tip #65 - Stand Tall - https://anchor.fm/willpowernotrequired/episodes/Tip-65---Stand-Tall-e1968jj

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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In the world of dieting and anti-dieting, 'Intuitive Eating' is gaining steam.

Intuitive eating is really just a way of eating that we are designed for. It’s like our default settings.  We started off in this world eating intuitively.

While I firmly believe that we all should be aiming to pull away from diets and run towards intuitive eating, we need to first rel-earn how to listen to our bodies and learn how to understand it’s cues.

We need a factory reset. This factory reset starts with practicing mindful eating.

Today's episode contains tips on how to eat more mindfully and re-learn how to listen to and trust our bodies cues for when and how to eat.

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Other episodes referenced:

Tip #13 - Learn When To Stop - https://anchor.fm/willpowernotrequired/episodes/Tip-13---Learn-When-To-Stop-e11peat

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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There are a lot of cardio machines to choose from in the gym. This episode will help you decide which one is right for you (based on your goals, interest and any injuries or limitations) and give you some basic tips on how to use it to get the best bang for your workout buck.

This episode is a continuation from Tip #71.  Today's episode covers the Stair Climber, the Rower and a few more fun cardio machines.  Follow the link below to learn about the Treadmill, Elliptical and Stationary Bike.

If you are completely new to the gym or headed back after a long break, you might also want to go back and listen to episode 57.  It covers the basics of gym lingo, etiquette and equipment.

Tip #71 - Master the Machines (the basics on the Treadmill, Elliptical and Stationary Bike)

Tip #57 - Learn the Lingo - (gym terminology, etiquette and basic gym equipment)

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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There is a lot of talk lately about setting big, ambitious, audacious goals. Moonshot goals as they are sometimes referred to. (That's thanks to President Kennedy’s race to land a man on the moon in the 60’s and, more recently, large companies like Google & Apple encouraging employees to think beyond what’s possible and achieve outstanding results.)

Why aim small when you can aim big?! Well this strategy may work in big tech companies.  Unfortunately it can lead to defeat and disappointment when used in setting health and fitness goals.  It can keep us riding that roller coaster; on and off diets or starting and stopping fitness plans.

Listen in and learn how to set realistic, achievable goals that will allow you to hit those moonshot goals - Willpower Not Required

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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Today’s episode will give you a few basic tips and tricks to turn the most skittish chef into a confident cook capable of making quick, healthy and delicious dishes.

Even if you do know your way around the kitchen, you may still learn something new here, so don't miss it!

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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Like other tips this week, this episode is about those famous New Year’s Resolutions.

I’ve talked about habit change in episode 81 and 82 and today I want to finish off with another tip to help boost your chances of achieving your resolutions in 2022.

That is to get the family involved. The people you live with are your secret weapon in achieving your goals. 

Listen in for more

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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Today's episode is the second in a series on New Years Resolutions and is all about how we establish a habit.

The habit loop can be applied to every habit we have and once you are aware of this loop and start to recognize the pieces you are halfway to changing it.

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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Welcome to the New Year!  Today's episode is the first in a series on New Years Resolutions and is about the Keystone Habit.

Listen in to find out how establishing a Keystone Habit can help you achieve all your goals this year - willpower not required.

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Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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Today’s episode on the Fresh Start Effect originally aired just before the long weekend in September however what better Fresh Start is there than January 1st?  I hope listening to this episode again fills you up with new motivation for a new year.

I’ll be back next week with new fitness, nutrition and wellness tips to help you capitalize on this fresh start and make 2022 your best year yet.

Happy New Year!

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Capitalize on a special day or period of time to break yourself of old unhealthy habits and start new healthy ones.

This behavior change strategy called the “Fresh Start Effect” comes from Katy Milkman - Behavior scientist and Author of the Book “How to Change”. https://www.katymilkman.com/book

Combine the Fresh Start strategy with the "never miss twice mantra" from episode #40 to stay motivated and moving towards your goals -willpower not required!

Find more from Willpower Not Required and Fired Up Fitness:

https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

Facebook: https://www.facebook.com/firedupfitnesscoaching

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