How to locate Workouts You Want (and can Stay With)

 

Neck Mobility and Trapezius Stretching Drill Stick Mobility Exercises

Video taken from the channel: Stick Mobility


 

T-spine & Shoulder Mobility with Hip Disassociation Stick Mobility Exercises

Video taken from the channel: Stick Mobility


 

Arm Care Drill For Throwing and Overhead Movements Stick Mobility Exercise

Video taken from the channel: Stick Mobility


 

WORKOUT ROUTINE THAT YOU WILL STICK TO!

Video taken from the channel: Nika Erculj


 

Why Do My Shoulder Blades Stick Out? 10 Exercises & Stretches-Winging Scapula

Video taken from the channel: Bob & Brad


 

5 Lacrosse Stick Skill Exercises That You Can Do at Home

Video taken from the channel: ILoveLacrosseTV


 

HOW TO LOVE EXERCISE | 5 fitness strategies to exercise regularly (& enjoy it)

Video taken from the channel: Meghan Livingstone


Try a bunch of classes. A lot of gyms have drop in rates, so shop around and try out as many as you can. Fitmob has a whole online business dedicated to making this possible as well. For a flat fee, you can shop around and take classes at dozens of.

Think about activities that bring you joy and find their counterparts in the exercise world. Love to dance? Try Zumba or barre class. Do you love loud-pumping music, intense sprints, and. Finding workouts that you enjoy is the best way to keep you motivated.

If you’re not really sure what you like, take a month to do a class at several different types of studios or gyms to get a better idea of what workouts really keep you motivated, work for your body and are something you look forward to doing! Dress the Part. They say you have to look good to feel good and I think that totally.

You may not be going for gold, but doing things you know you’re good at can help you “win” your workouts. So play to your strengths, Walker says. Even if you’re an exercise newbie, you undoubtedly feel like you’re better at some things than you are at others.

You find a workout program you can stick with! One of the biggest perspective shifts to achieving permanent, healthy weight-loss is that exercise becomes a part of your lifestyle, not just a way to burn off a 400-calorie, jelly-filled donut. Eat healthy food (and enough of it) so you have enough energy to complete your workouts Lay out your workout clothes the night before your workout (and your normal outfit for the day too) Play to your strengths – do what you know you can actually stick to, not what the perfect version of yourself can stick to.

It becomes less chore like. You get excited to workout, to push yourself, to be better than what you were yesterday. If this still sounds awful, find an environment that you enjoy exercising at rather than the exercise itself.

If you discover a really fun, social place to train it can be the difference that keeps you consistent. Forget all the workouts you’re “supposed” to be doing and stick to what you actually like. Think of it this way: Yes, HIIT workouts burn tons of calories, but if you end up skipping them more often than not, it really doesn’t matter. Stick to what you enjoy, and even your calorie-burn will be better off in the long run.

You will feel great when you ACTUALLY complete those 2 small workouts instead of feeling like crap when you don’t complete the 10 workouts you originally scheduled for the week. Take it slow, you will thank yourself when you finally reach your goal and you’re at the fitness level to workout. Finding a workout you genuinely like will make you that much more likely to stick with it over time, says Kristen Dieffenbach, PhD, an executive.

List of related literature:

The next thing to do is to figure out which fitness regime you like and what you enjoy doing.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

But before you go to the gym with your new exercises and run through all the configurations again, you think about what you’ve liked and haven’t liked about your previous months of workouts.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

If you don’t know what kind of style of working out you enjoy, try a few different things and see what makes you want to go back for more!

“The Goddess Revolution: Food and Body Freedom for Life” by Melissa Wells
from The Goddess Revolution: Food and Body Freedom for Life
by Melissa Wells
Hay House, 2016

Experiment with different workouts to identify your favorite activities, then do them on a regular basis.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Changing things up can also help keep you excited for and interested in your workouts, which improves overall results.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Example: If you’re very new to exercise, then you might start with a goal to simply walk around the block three days a week.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

When you enjoy it and when you see results, you get really motivated.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Find out which activities suit you, your interests, your schedule, and your current level of fitness – and do them!

“Cognitive Behavioural Therapy for Dummies” by Rob Willson, Rhena Branch
from Cognitive Behavioural Therapy for Dummies
by Rob Willson, Rhena Branch
Wiley, 2009

Find a regime of regular exercise that suits you – your personality, lifestyle, age, present level of fitness, and so on – and build it into your work and life.

“A Manager's Guide to Self Development” by Mike Pedler
from A Manager’s Guide to Self Development
by Mike Pedler
McGraw-Hill Education, 2013

But if you discover that you get bored over time or you don’t enjoy the routine any longer, look for various physical activities that you like.

“Self-Esteem For Dummies” by S. Renee Smith, Vivian Harte
from Self-Esteem For Dummies
by S. Renee Smith, Vivian Harte
Wiley, 2015

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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47 comments

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  • I used to try and force myself to go to the gym after work, and it just never really worked for me. This year, I decided to try and do it in the morning before work. It’s hard, but I am so much more consistent than I used to be. I was also able to hire a trainer to help me put together a workout program and now that I’m lifting weights, I love it! And I feel so much better now that I’m working out consistently. It sounds stupid, but being consistent has helped motivate me to be consistent. I know that doesn’t make sense, but it’s the best way I can explain it.

  • thank you! i injured my left serratus anterior 18 mo ago & now my right side hurts, too! i am currently in physical therapy for the second time, nothing makes the discomfort go away. i’m miserable. no amount of phys ther makes this go away. is there any relationship between a serratus anterior injury & a rotator cuff partial tear?

  • I’m sorry but i have had shoulder pain for 3 years and went to multiple therapists and you guys explain the excercise very poorly and form was bad too. If You have shoulder problems You should go see a therapist not just a YouTube video

  • Noticed the Vikings football in the back and was wondering if you guys were located in Minnesota because I live just outside of MPLS and could use some help. I have terrible winged scapula and have been trying some therapy for two years now and not much as worked. Don’t know if I need to ramp up the workouts or because something is wrong with my long thoracic nerve. Any feedback would help, thanks.

  • I take ballet, tap and jazz classes because they don’t feel like exercise! Great tips, especially to take it slow. I’d also add going somewhere that encourages and welcomes all shapes and sizes. If you feel encouraged and not judged you’ll want to go rather than making yourself do it.

  • Hey Coach Kelly! We just started releasing our own lacrosse videos and we think might also help your followers enhance their skills and win games. We’re just getting started and were hoping you could help us spread the word. Check them out at https://www.boathouse.com/blogs/boathouse-blog/boathouse-lacrosse-training-video-series or our Youtube channel at https://www.youtube.com/channel/UC4QWTI5FtAKuX07gCR72iHg and let us know what you think. Comments, advice and suggestions always welcome. Thanks for the inspiration and tips, Coach Kelly!

  • Great video! We also have some Lacrosse Training videos on our channel if anyone would like some extra tips!

    https://www.youtube.com/channel/UC4QWTI5FtAKuX07gCR72iHg

  • Hi guys, i’ve had a left scapula/lat/rear delt pain since 4-5months now and it don’t seem to heal, it’s frustating because i want to train but the pain it’s really uncomfortable. Any idea on how i can fix this problem?

  • Nothing gets me more exercise (and fun!) than playing with nieces and nephews! They LOVE running around, jumping rope, and being picked up (especially during strenuous hikeswho needs a rucksack when you’ve got a toddler?) Haha

  • I would love to do ballet! I workout everyday before the kids wake up but ballet is so different, love it! I don’t have time to go outside to class though. Loved your video, as always!!!

  • Hi, i am a big fan of your videos. I thought i had a herniated neck, it turns out I have neuralgic amyotrophy. It’s now far less, but i have a mild scapulat winging and still some pain. Probably the same as you had on your left shoulder? Can i use these exercises?

  • Hi Meghan! On instagram you mentioned to comment different exercises we enjoy. I would agree with walking and hiking (so much fun especially with others!). By myself I enjoy the spin bike and yoga as well. �� I liked that your tips are practical. I always try to come up with a crazy workout schedule of working out for like an hour a day…and it never lasts even a week lol��

  • It sounds silly, but I put a star sticker on the calendar every time I go to the gym. Seeing lots of stars makes me happy and motivates me to keep going.

  • I stole alot of moves and drills from basketball when I was playing back in the late 90s. One move in particular was the famous Allen Iverson crossover that really help me shake off defenders.

  • Also remember that anything that keeps you on your feet and moving is a great way to get exercise in to your day. Gardening, mowing the lawn, sweeping or mopping, hanging laundry out on the line, and washing your car are great ways to multitask and get in some exercise while doing chores. You can also look for volunteer opportunities that get you outside. Tree planting or weeding, or walking dogs at the local shelter are examples of feel-good activities that also get you moving.

  • This was extremely helpful! I didn’t realize how much exercise I actually enjoy until I brainstormed a list of things. Climbing, hiking, yoga, running, walking, etc SO many ways to stay in shape and healthy, thank you������

  • My shoulder blades stick out just so that I can’t comfortably sit in a chair that has a hard back. I have good posture and even when I sit up straight with my shoulders back my shoulder blades still stick out.

  • This is really useful! I am just starting to really love the gym now, as well as teaching yoga. I go because of how it makes me feel not how it makes me look:)

  • I have scapula winging from years of bench press. How many times per day or week do you recommend doing these exercises? How many repetitions or how long should you do each one for?

  • I think that I have this issue. My back hurts when I lie down also resting on the “bad shoulder” and also resting on the good shoulder. It’s a torture! Can’t sleep, pain killers ate not working!

  • any tips for a brand new player. i’ve never played before and i have tryouts in 8 weeks and i’m extremely nervous that i’ll be super bad and others will judge me

  • Did you have parson Turner syndrome? I just was diagnosed with bilateral Pts. Did pt help you? My emg was normal so I don’t know what nerve I suspect the LT. my left scapula is winged my right is malpisitioned and my right arm and hand go numb when I move the arm across my chest or above my shoulder.

  • Thank you both so much for your videos. The issue described at the begging of the video sounds very similar to the issue I have on my dominant should and what feels like my lat area. Is it something cerratus anterior?

  • Doing what I love outdoor walks and indoor walks like Gina B “Torch those calories with this 20 Minute HIIT Walk” and her “Power Walk The Pounds Off 80s Style” here on YouTube as well as Leslie Sansone walks! Also writing what i want to do for the week or a weekly routine in a notebook.
    Love your channel and videos!

  • Thank you guys for putting this out there. I know it’s simple techniques, but it is great to hear it from actual physicians, with directions on how far to push, & what to use. My scapulas look like a Pterodactyl.

  • I love your channel. You have such a peaceful spirit and it shines through in your videos. Your video quality is excellent and aesthetically pleasing. You also give really easy, simple tips without over-complicating things. I really enjoy your approach to life. People glorify being busy, but I love simplicity in life. Thanks for the encouragement and the wonderful content!

  • I’m an athlete and I used to do a lot of pull-ups. I had no problem doing that until my scapula have protruded too much and started to ache. I just stopped doing pull-ups and I don’t feel that I’m in real risk. What do you think, Dr?

  • I did a elbow hit on a machine that messure your hit power. something happend and pain was insane for 14 days, and my scapula is sticking out pain gone away, but hurts abit when i do training moves! I wonder if i should keep doing what i do or do i risk hurting myself more?

  • My right scapula sticks out and i barely have a left scapula due to scoliosis right now my WHOLE body is so tight i feel like a closed accordion:)

  • If anybody has issues with there scapula stop wasting your time with physiotherapists and check out where the closest sports medicine doctor is

  • i can’t get rid of the eating disorder mindset: exercise as much as you can everyday ; it is worthless if you work out and not lose weight ;

  • Pretty sure I trained myself to wing my scapulas with improper weight training. For over a year now I can’t lay down for more than 4 hours before my back muscles tighten and a nerve starts getting compressed, wrapping around into my ribs (Long thoracic nerve?). I’m hoping these exercises help. Going to see physio next week to see if winging scapula is part of the problem. I’ve had hypertrophied upper traps for a long time, been working on reducing the tension, and acupuncture has helped a lot for that but the problem persists. Are there movements i should avoid (overhead?) to keep from irritating it? I’m a carpenter and likely doing something at work that’s not helping the situation.

  • I’m a very active person and often get asked how can I exercise so much, and my best tip has always been to find something you love and look forward to do everyday:) whenever they say “I don’t like exercising” I tell them they just haven’t tried the many different activities there are. Some expect they need to do something super intense, but sometimes, if yoga or pilates is what keeps you moving your body, then that’s what’s best for you.

  • Gym membership are expensive ��Gym is making me tired i lose my strength to work in my ofc throughout and eve workout is disturbing my morning routine i couldnt even open eyes on time tired in morning AnYTips?

  • Hi Bob & Brad!
    I have a right side winging scapula and also a right rotator cuff tendonitis. Could these two be related? With these 2 ‘conditions’, do these winging scapula exercises help for rotator cuff problem too?
    Thanks a lot!
    Daniel from France

  • Ok I have a question, what if you can move them individually and together but have complete control over the movement’s with no pain or caused from damage? I don’t have to lay down to make my shoulder blades wing. I can move them separately using my arm muscles, better if I am sitting but I can also do them standing up. I have been able to do this since I can remember and I’m 26 years old with no history of broken bones or muscle injuries. Thank you!

  • I really like you Mr.Bob and Mr.Brad. I am an Occupational Therapist. And I think that I have winged scapula. I am going to do these exercises. Greetings from Turkey.

  • I tell my girls play around with a tennis ball/stick around the house(inside n out) since it doesn’t do the damage a real ball does. I figure despite the weight difference, the movement is the same. Your thoughts?

  • I think most of us have a habit which we see as being quite easy to progress with but others don’t. I struggle to get out there and feel motivated to exercise but I pick up the guitar and play to relieve stress and learn more because I enjoy it. And it’s because of guitar that I can have faith that it’s possible to do the same with exercise… the same with a language… the same with sitting at my desk to work. A habit is something which simply benefits you without mental resistance. Something which you do every day because your enjoyment from it is more powerful than the pain you may find in it.

  • love this video! I also love excersising, wether it is in form of walking, running, sport, swimming etc. my faverouite is lifting weights actually. I love the feeling it gives me, a feeling of endorphines, feeling strong and better about myself! it really gives me a positive mood, as well as other activites. being active is definetly a must for over-all joy and happiness!

  • So Bobs winging was minor when standing but pronounced in plank position (a position where the upper body is supporting itself over the arms).
    This suggests there is a specific scapular weakness in this position? Possibly weak rhomboids?

  • Please please help I have a pinched nerve pain in my right shoulder blade can I do these exercises I am in continuous nagging pain for the last few months

  • My tips:
    1. morning workout, just because it’s easier than holding yourself to it later in the day
    2. drink water, eat greens, but also have cake because life is short and should be sweet
    3. SLEEP WELL + A LOT + EARLY
    4. workout with friends bc = motivation!

  • Finding an activity that I like has been the key for me too. Since I started doing yoga I’m really motivated to work out at home and I feel really proud of that. Yoga challenges me but also makes me feel relaxed and happy. And on some days, like today, I go on a run outside, I also really enjoy that ��

  • My posture is fine but when I tuck my arm to my lower back my wings just take flight, I’ve been doing these sort of exercises daily for ages now

  • Hello, Nika! I know you will not answer me but I still write to you. The tips you gave us are very good and motivational, I’m not a sports or healthy eating girl, but you motivate me so hard that I will try to do it. I want to marturise you, honestly, I’m sitting a lot and watching your videos, you’ve become a model for me. I like your way of being, getting dressed, talking, your room loves it. You motivate me a lot, I hope you answer me. I liked the video a lot and I can not wait to see the next, and the next, and so on. Thank you for posting. And I really hope you answer me. Thank you!❤❤❤❤❤❤❤❤❤❤❤

  • I’d add working out in the morning if possible, in the first couple of hours after waking up, because later in the day you can easily forget about it and you are not as excited about the idea of working out as you are in the morning when you are trying to make the best of the day ahead. At least that’s what has helped me:) Great video, btw:)