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BEING ACTIVE

The Cyclist’s Home Workout

Cyclist's home workout and energy
Improve your cycling speed and endurance with these four gym-free moves, with the help of OnGo Energy to give you the perfect energy boost.

Morning workout booster!

Morning workout booster!

It's the crack of dawn and your alarm goes off. Your body automatically leans over to hit the snooze button to get an extra 15 minutes of sleep. Those extra minutes of rest, we all know are a luxury. The last thing on our mind is to wake up hours before work to hit the gym.

Just the thought of working out first thing in the morning sounds daunting. Moreover, the majority of us typically get out of work late, wake up later, and don’t get enough sleep to begin with. However, there is not a better time to make a change than with a new goal set in place. Start disconnecting from your phone by 10 p.m., and force yourself into bed by 11, and set your alarm earlier than usual.

After implementing the following steps above, it will then be easier to get your body to wake up earlier and kick start your day with a good morning routine that will help you feel like you are ready to conquer the WORLD!

Start your morning with some simple workouts that are short, quick, simple and just enough to get the blood flowing and boost your energy levels. 

From morning to night, these will help you obtain more energy throughout the day. 

Workout One

Jumping Jacks - 60 seconds

Body -Weight Squats - 30 Seconds 

Plank - 60 seconds

Mountain Climbers - 30 seconds 

Rest 30 seconds

Workout Two

Russian Twist - 30 reps

Superset with:

Medicine ball crunches - 12 reps

Complete 4 sets

Rest 20-45 seconds

Workout Three

Plank to Push Up - 20 seconds

Mountain Climbers - 20 seconds

V-Ups - 20 Seconds

Rest 30 seconds

Repeat 5x

Workout Four

Jump Squats - 20 reps

Plush-Ups - 20 reps 

Plan + Arm Lift - 20 taps (10 each)

Repeat 4x

Workout Five

Star Jumps - 10 reps

Wall Sits - 20 seconds 

Side Planks - up/downs X 10 reps per side 

Rest 30 seconds

Repeat 5x

5 steps to achieving your goals

5 steps to achieving your goals

We all have dreams and goals we would want to accomplish. When we dare to dream about what our heart truly desires and set goals in that direction, powerful things tend to happen. Achieving goals can create something powerful in us affecting our success in life. Once those goals are achieved, confidence builds and we develop a sense of accomplishment, which then transitions to a craving of wanting to succeed even more. 

 

Now, how those goals get achieved won’t happen overnight. Goals that we properly set are written down and focused on a daily so we can track our progress and achieve them even faster and easier. We know that writing down goals is the easy part now how do you get those goals from the paper to implementing them into your life and see them unravel before your own eye? 

 

Here are five steps to help you succeed in fulfilling your desires: 

 

Step 1: Set Goals with the Greatest Positive Impact

 

Often, we may get pulled into different directions, which then can make it even harder to accomplish one small goal. Make sure to prioritize your goals and look at all areas of your life such as health, family, career, finances and leisure activities. Prioritizing your goals this way, helps you pick out which area truly motivates you and will most positively impact your life. 

 

Step 2: Make SMART Goals for Best Results

 

Make goals that are focused and achievable using an acronym S.M.A.R.T. that typically means:

  • Specific 
  • Measurable
  • Achievable
  • Realistic
  • Time-limited

 

When using the SMART strategy to setting goals make sure to elaborate on your list of goals. For example, instead of saying, “I want to lose weight”, a SMART goal setting would be: “ On May 1st I will start working with a personal trainer and lose 10 pounds the first 3 months by incorporating a strict workout and nutrition plan”. This way, it is easier to determine whether or not it has been completed, which makes it measurable, and the time-limitation help create the motivation. 

 

Step 3: Writing Goals Down Is Essential 

 

Writing down your goals is the first step towards achieving them. Writing them down in your computer, notebook, daily planner or even sticky notes, will help you focus your attention on them and makes them more real giving you the visual setting your mind to working on them on a daily basis. 

 

Step 4: Think of Potential Obstacles and Real Solutions

 

Successful people fail more than unsuccessful people. This is simply because they keep trying no matter what obstacles or challenges they come across. 

 

Some obstacles to achieving goals can include fear to starting, failure, fear of success and lack of confidence. However, an obstacle can be less threatening if there are potential solutions. 

 

Step 5: Focus on Goals Everyday 

 

Waking up, having the visual of your notes of goals you want to accomplish helps us succeed in reaching them. We have a constant reminder of what we desire in life and why we are working towards achieving our goals. Two ways to keep goals in the mind are:

 

  • Visualize: Create a vision board with pictures where you imagine yourself having achieved the goals written on your notes.
  • Think from the end: To manifest what we desire, we should continuously contemplate ourselves as being surrounded by the conditions we wish to produce. Continue to focus on what life will look like once the goal is released and the joy and satisfaction you will feel once it is achieved. 

 

No one ever said that the process of achieving goals was going to be easy. Achieving important goals in life can truly be difficult yet so rewarding. To get our desired realists, enthusiasm, self-discipline, commitment, and perseverance is what’s needed. Even more, having the right attitude, lifestyle and proper tools to help you get to where you want to be is vital to your end result. 

 

What tools and strategy are you implementing into your daily life routine that will help you get closer to reaching your goals?