Dreams are Nothing Without This.

Do you ever have this grand idea and then begin to think about all the steps you need to take in order to reach that goal?  Does it ever seem overwhelming?  Let’s take losing weight as an example.  The dream is losing 20lbs.  When you think about losing 20lbs, you may start to think of all the steps you need to do to get there.  And then it begins to become very overwhelming thinking about prepping food and working out and eating right and meal prepping. It begins to appear cumbersome.  And this may become so staggering that you end up giving up before starting.   Or when you do start, you don’t see results right away, which can get frustrating and then you’re stuck in the starting over and over again cycle.  

Sometimes, dreaming about something gets in the way of the action part.  That is why it is better to be slightly detached from our expectations and to pay more attention to the actions themselves.  So, how do you focus more on the actions?  Here’s 5 ways to become more action driven: 

  1. Create a daily list.  Don’t overwhelm yourself with too many things on your to-do list, but make a list of 5 major things you want to accomplish that day that will help you succeed in your overall goals.  Focus on one small task after the next, which will give you a more simplified action plan.     
  2. Have faith in the work that you do and be humble enough to ask for help.  Make a commitment and have faith that your daily commitment will get you to your goals.    
  3. Believe that you can achieve your goals.  If you don’t believe in that goal, you’ll never accomplish what you initially set out to do.  Set your dreams high, but truly believe that you can achieve these dreams.  
  4. Detach yourself from the steps you think you need to take in order to achieve your dreams.  Do you ever start to tell yourself “well, I have to get here before I can get there.”  There are no rules set by the universe saying you have to take a certain path in order to achieve your goals, so let go of these expectations.  
  5. Create a positive environment.  This will allow you to achieve your dreams.  Surround yourself with people who believe in you as well.  

In conclusion, we want you to dream big!  But, make sure each and every day you are supporting your overall dream by taking it into action!  

Self Talk: The Real Motivator

A huge part of motivation is what we tell ourselves, or self talk. Having positive self talk is key to success when it comes to fitness goals. According to expert neurologist we average 70,000 thoughts a day. These thoughts include both conscious and unconscious.  Conscious thoughts are dictated by our surroundings and environment, along with past experiences. Our views, outlook on life and perception of ourselves is determined by our different upbringings and life experiences. these experiences will dictate whether you have positive or negative self talk.

What is self talk?

Self-talk is the act of talking to yourself either outloud or mentally. The messages you tell yourself will encourage and motivate you, or they will limit you if they are negative. It’s important to recognize your inner voice so you can identify when you’re having positive or negative self talk.

Here is negative self talk that you want to avoid

  • Mind reading: assuming we understand what other people are thinking without any real evidence.
  • Overgeneralization: the habit of telling ourselves that a negative event is bound to continue happening in the future.
  •  Magnification: when we take our own errors or flaws and exaggerate them.
  • Minimization: the mirror image of magnification, being dismissive of our strengths and positive qualities.
  • Emotional reasoning:  the habit of making decisions based on how we feel rather than what we value.
  • Personalization: assuming excessive amounts of responsibility, especially for things that are mostly or entirely outside our control.
  • Fortune Telling: the mental habit of predicting what will happen based on little or no real evidence.
  • Should Statements: are a kind of self-talk we use to try and motivate ourselves by always telling ourselves what we should and should not do.

In order to combat negative self talk use these positive self talk strategies

  1.      Have a purpose higher than yourself
  2.      Cut negative people out of your life
  3.      Be grateful
  4.      Don’t compare yourself to others
  5.      Use positivity with others
  6.      Believe in your success
  7.      Don’t fear failure
  8.      Replace negative thoughts with positive one
  9.      Positive affirmation
  10.   Don’t dwell in the past
  11.   Visualize your success
  12.   Limit your intake of news and media
  13.   Help others
  14.   Be physically active
  15.   Dream and set goals

When and how to be effective at self talk?

In order to be effective at self talk you must make it a habit. To start, Every morning think of something that you are a grateful for and give thanks. Then give yourself positive affirmation such as:

  •      I am determined and successful
  •      I am confident
  •      I am strong
  •      My life has meaning and purpose
  •      I am in control of my choices
  •      I am not afraid to fail because it will help me grow

How is self talk is critical to building confidence?

Do you feel shy in front of a big audience? Do you have little belief in your talents and skills? Positive self-talk can Positive self-talk can make you feel more confident in these situations Negative self-talk will hinder you from performing at your fullest by allowing doubt to come into your thoughts. With positive self-talk, you can put your doubts aside and focus on accomplishing your feat successfully. Confidence and success go hand in hand. Those who are successful at what they do, truly believe in themselves and their abilities.  Confidence is so important to success that many psychologists believe that it is one of the primary prerequisites to personal and professional success. Be confident in everything you do by lifting yourself up with positive self talk.

Enhance Your Mobility With This 5 Minute Routine

Mobility Series


Flexibility is the absolute range of motion in a joint or system of joints, and the length of muscle that crosses the joint involved. It directly correlates with range of motion and mobility.  Range of motion is the distance and direction the joint can move, while mobility is the ability to move without restriction.


Even though mobility and flexibility sound similar they are slightly different. Mobility within a joint is the degree to which the area where two bones meet (known as an articulation) is allowed to move without being restricted by the surrounding tissue such as tendons, muscle, and ligaments. Think of mobility as the range of motion around the joint.

A good level of mobility allows a person to perform movements without restriction, while a person with good flexibility may not have the strength, coordination, or balance to execute the same movement. Good mobility does not always mean good flexibility.

Benefits of Increasing Your Mobility

  • Increased range of motion for increased strength potential.
  • More muscle activation.
  • Decreased risk of injury.
  • Decreased soreness and joint pain.
  • More fluid movements.

Try This Mobility Routine Performing Each Exercise for 30 Seconds

Foam Roll: Back

Foam Roll: Back Side to Side

Foam Roll: Glute

Foam Roll: Hamstring

Foam Roll: IT Band

Foam Roll: Quad

Foam Roll: Adductors

T-Spine Lunge

Leg Swings

Lying Knee Hugs

Side Lying T-Spine Rotation

How Gut Bacteria Effects Body Function and Performance

How Gut Bacteria Affects Body Function and Performance

Gut health has gained traction in the health and fitness community as more people are aware of dysfunction in their gut health. Food sensitivity awareness has skyrocketed with over 15 million Americans dealing with food allergies. Your gut is the powerhouse of your immune system. It greatly affects your mood, energy level, digestive system, and response to stress. The state of your gut health is determined by the amount of live bacteria you have to allow your gut to function properly. Let’s dig into how gut bacteria affects body function and performance.

What is gut bacteria?

Gut flora is the complex community of microorganisms that live in the digestive tracts of humans and other animals, including insects. The gut metagenome is the aggregate of all the genomes of gut microbiota.

People who take antibiotics and consume highly chlorinated water may be at risk of flora imbalance. The good news is that this can be treated by creating a breeding ground for microflora. The microflora in your body needs a stable environment to grow and flourish. Experts suggest that your ideal colon pH should be between 6.7 and 6.9. A pH of 7 is neutral—anything lower than 7 is acidic and anything above 7 is alkaline. Your colon should be slightly acidic, which decreases the growth of harmful bacteria like E. coli, Shigella, and Salmonella.

Your gut is the powerhouse of your immune system. Roughly 70% of your immune system is found within the gastrointestinal tract. This is why having a balance of flora in your gut is so important to have a healthy immune system. Experts suggest that an imbalance in flora could be the cause of some autoimmune disorders and allergies.

What does gut bacteria do?

Bacteria lines your intestines and help you digest food. During digestion, it makes vitamins that are vital for life, sends signals to the immune system, and makes small molecules that can help your brain work. Gut bacteria plays a key role in our health, from metabolizing food to preventing disease.

Researchers have discovered that people who suffer from disease have a different combination of bacteria that line their intestines compared to healthy individuals. They are still working to define the makeup of gut bacteria in a healthy person versus the gut bacteria that puts you at risk of disease.

Ongoing research reveals that people with certain diseases often have a very different mix of bacteria in their intestines compared to healthier people. Researchers are working to define the makeup of gut bacteria in a healthy person versus the gut bacteria in an unhealthy person that can point to higher risk or presence of certain diseases.

What can you do to restore and maintain a healthy gut?

In order to restore and maintain a healthy gut, you should create an acidic environment for bacteria to thrive. You can do this by consuming probiotics like lactobacillus and bifidobacterium (live bacteria and yeast that are good for your health). There are beverages, supplements, and natural food sources that you can consume as well that are a good source of healthy bacteria.

Foods and supplements that will help you restore gut health 

  1. Fermented Foods
  • Yogurt
  • Natto
  • Kombucha
  • Sauerkraut
  • Pickles
  1. Probiotic supplements – beverages or capsules
  • Flora Protect
  • Culturelle
  • Kavita
  • CoCo Biotic
  • Suja
  1. Lactic Acid Yeast Wafers

How much healthy bacteria should you be consuming?

Experts recommend one to ten billion live cultures split into three doses daily. The National Yogurt Association (NYA) has established a Live & Active Cultures seal program for all yogurt manufacturers whose refrigerated products contain at least 100 million cultures per gram at the time of manufacture, and whose frozen products contain 10 million cultures per gram at the time of manufacture. This level was based on a survey of leading research scientists involved in clinical studies of the health attributes associated with live and active culture yogurt. The seal appears on yogurt packages and indicates whether this level of live and active cultures is present in the product.

Benefits of a healthy gut 

Having a healthy gut has many benefits whether you are an athlete, someone looking to improve your overall health, or someone who frequently takes medication. Here are a few reasons why you should stay on top of your gut health.

  • Powers digestive system
  • Contributes to immune function and health
  • Fights off urinary tract infections
  • Good for cholesterol management
  • Cleansing agent
  • More efficient nutrient absorption
  • Increases stress tolerance
  • Offsets harmful effects of medication

5 Reasons Why People Struggle to Reach Their Fitness Goals

5 Reasons Why People Struggle
to Reach Their Fitness Goals

Striving to achieve your fitness goals can be a frustrating and emotional process. We make up excuses on why we can’t get over the hurdle to achieve our fitness goals. Some of us lack motivation; others lack accountability. Maybe you can’t afford a gym membership or a personal trainer. Maybe your body has adapted, and you’re bored with the same monotonous workout routine. Or maybe you just don’t have the time to commit to workout consistently and meal prep.

Sound familiar? let us assure you, you are not alone! We believe in you and know that you have what it takes to overcome these problems, but you must be willing to take action. The first step to overcoming a barrier is to acknowledge the problem and find a solution that works for you.

Here are 5 common reasons why people struggle to reach their fitness goals and ways to improve them.

5. Monotonous Workout Routines

You have been doing the same old workout routine for months and months because you got results initially. It’s easy, it’s comfortable, and you don’t have to think about what to do next. If this is you, we commend you for being active, getting in a routine, and trying to do things the right way. However, it is important that you understand how our bodies react to exercising.

While working out, our bodies trigger an alarm signal that an external stress is being imposed on our bodies. Our sympathetic nervous system activates a fight or flight response so that we can overcome that stress for the time being. If we are consistently exposed to the same workout, our bodies will no longer trigger the alarm signal because it knows how to deal with the stressor since it has encountered it before. This is when an adaptation occurs.

If you’re doing the same workout, your progress will come to a halt and you will hit a plateau. To prevent this from occurring, switch up your workout routine regularly, every four to six weeks, to continue to get the results you are working towards.

4. Lack of Support and Motivation

You are the average of the five people you spend the most time with. If the people around you live an unhealthy lifestyle or condemn you for wanting to invest in yourself, it may be time for you to change your top five.

Having a great support system is crucial to your success. You need to surround yourself with people who are willing to grow with you on your fitness journey. That doesn’t necessarily mean that you work out together or eat the same meals. You just need people around you that will encourage and motivate you to become the best version of yourself.

There are going to be days that you are frustrated and negative thoughts of self-doubt will creep into your head saying “give up” or “what’s the point of doing all this hard work? It’s not even worth it.” It is important that your support system gives you positive reinforcement so you can have the energy and motivation to keep pushing on.

What if you don’t have family, friends, or coworkers that support your lifestyle change? We recommend meeting new friends by joining fitness communities online, group fitness classes, boot camps, working with a personal trainer, or consulting with a fitness professional.

3. Not Enough Money

There are a million other things you would rather spend your hard earned money on other than paying to be tired, hot, and sweaty right? The most effective way to get results is working with a professional who knows how to properly demonstrate and teach exercise technique as well as provide fitness and nutrition tips. The problem is that working with fitness professionals like personal trainers, performance coaches, or dietitians, can be expensive.

The good news is, today there are several training options besides costly personal training sessions that can rack up to over $100 per session. Group fitness is a cost effective option, plus the community aspect helps hold you accountable which is key for long term results. Online training as another efficient option if you have a hectic schedule or can’t commit to a gym

The best investment you can make is in yourself. The return on your investment will come from more energy to do the things you love, inspiring other people with your success, more spare time from increased productivity, and enhanced quality of life. Let’s face it, you can’t afford not to.

2. No Accountability

Working out consistently and eating healthy without getting off track can be extremely difficult. How many times have you been through the vicious cycle of losing a few pounds and gaining it right back? There are a lot of factors that could play into the roller coaster ride but typically the main problem is lack of accountability.

What if you had someone watching over you before you ate a whole roll of Oreos? Do you think you still would have done it? Most likely not. What if you had someone cheering you on after a long day at work and motivating you to hit your fitness goals? Would you still skip your workout session? Probably not. We need people to hold us accountable because we take pride in living up to the expectations of others. A big reason why working out with a friend, in a group fitness class, or personal trainer works, is because they hold you accountable. They make sure you show up, take care of business, and hold up your end of the bargain.

1. Lack of Time

There are never enough hours in a day. There is always something we need to do from driving kids to and from school, studying for an exam, meeting a project deadline at work, and the list goes on and on. By the time you actually take a moment to sit down and take a breath, it’s almost time to hit the pillow. This is a barrier that prevents many people from exercising.

The best way to find time is to make time. Working out is something that needs to be prioritized or it will never happen. This means being more efficient during day-to-day tasks, working on time-management skills, and choosing to work out instead of binge watching your favorite Netflix show. Try these tips to make time to invest in yourself:

  • Get organized
  • Schedule workouts on a calendar
  • Develop a routine and create good habits
  • Get an early start to your day
  • Give yourself a time limit to complete tasks throughout the day
  • Say no to tasks that are unimportant or delegate them to someone else

We all face barriers that prevent us from reaching our goals. We challenge you to identify your barriers, seek a solution, and take action.  At N1 Motion we support you and will empower you to break through barriers to achieve your personal goals! 


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