This Monday morning, Frankie says relax….

Frankie says relax….

 Frankie say RELAX!!!  jajajaja I love this chapter!!!

Source: TV Fanatic

There’s only so much that we can do before we hit a wall. We can push and keep giving an endless amount of effort, but if we don’t take the time to relax, recoup, and recover, then eventually the drive will deteriorate and ultimately there will be a loss of motivation. And motivational Monday is all about staying motivated! That’s why today’s motivational tip is all about finding a way to recoup and recover in order to maintain a feasible drive to keep working towards what your ambition is.

rest day

Source: HysterRunner

Get enough sleep – though this doesn’t mean keep hitting the snooze button. Set your alarm for a time that allows you to get 6.5 to 7.5 hours of sleep each night and then get out of bed as soon as your alarm goes off. Sleep psychiatrist Daniel Kripke says people who get an adequate amount of sleep each night tend to be more productive, are happier, and have an extended life span. On the contrary, those who are sleep deprived tend to feel burnt out, easily aggravated, and more stressed.

So why is it bad to keep hitting the snooze button?

To sum up all the science behind this theory, your body goes through different cycles of sleep. Hence why sleep trackers are the rage right now as they monitor your sleep patterns and wake you up during your lightest stage of sleep to help you start your day refreshed, energized, and less groggy. When you continue to hit the snooze button, while you think you’re giving your body more rest, your body is starting a new sleep cycle that you won’t be able to finish. Therefore the extra sleep you are getting is poor quality and leaves you feeling more groggy than you would have been before. Still tired? Try taking a 20 minute power nap as this has been shown to increase productivity throughout the day.

Source: Beautiful Body

Take breaks – whether from workload or workouts. Even the most superhuman of us need a break. Whether it’s a break from our workout or a project we’re working on at work.

For your workout, plan a recovery day where you take a break from your workout routine or substitute something low-key such as a leisurely walk or mellow yoga class. This prevents your muscles from becoming exhausted and allows the body the time it needs to build off of the work applied previously in the week. 


Source: All Things Myrtle Beach

Just as you can over train during your workout routine, you can over train your brain. Working the muscles to focus on projects, read, study, or anything else that might cause your brain to eventually give a little scream requires a break as this makes the brain stronger. Since your brain needs a break roughly every 2 hours, try little techniques such as going for a brief walk, getting outside for some fresh air, talking to a friend, or listening to this jam and “shaking it out” to take your mind off things and get you in the right mood to start your Monday off with the kick of energy you need!




What do you find helps you relax and recover?


Motivation Monday – “I just want to rock and run all night…”

Happy Motivational Monday! Today is a drizzly, mucky day in the Big Apple, and I’m the smarty pants who didn’t check the weather report before running out the door for my workout this morning. In I walked like a drenched rat smuggled in from the musky subway as I squeaked by and waved hello to the front desk at the gym while other members scratched their heads wondering, “Did she forget her raincoat and as a result is dripping from running out in the rain, or did she really just workout that hard that she is drenched in sweat?” – I’d like to say it’s the latter of the two, so let’s stick with that story.


Source: BlissfulBrit

I’ve found it’s easier for me to stay motivated by varying up my workouts to prevent getting stuck in a rut. One of the main reasons people either stop staying motivated towards their workout goals or find themselves at a plateau is because they are bored and struggle to find enjoyment in their workouts. The summer offers many opportunities to switch things up through outdoor activities that aren’t quite as enjoyable when it’s below freezing outside and you can see your breath, let alone hardly catch it!

That’s why this Monday’s motivational tip is to find something that will get you pumped! Try a new workout class or see if the surrounding parks around you offer community classes or fitness events. Races aren’t the standard run a few miles and get a free t-shirt and some Gatorade anymore. Now there are challenges involved, people chasing you, themes designed to bring out your creative side through dressing up, and the courses are unlike anything your parents probably experienced back in their racing days. Running through mud, bubbles and colored corn starch? Sign me up! I decided to motivate myself by signing up for a fun run 5k Neon Vibe as a way to add more variety to my training this summer.

Source: The Neon Vibe

Don’t get me wrong, I love my runs through Central Park. But for those of you who know me well also know I enjoy a good dance session so I can break out my shaky knee dance. I also love adding bright, neon colors to my workout attire and cranking up some loud, energetic music to get my endorphins PUMPED UP! That’s why I’m pretty sure this fun run was designed for running enthusiasts, electric orange loving people like me as it’s a 5k run through the dark leading to a dance party and neon glow fest at the end.

Don’t feel like dropping a fortune on a one day event? Check sites like Groupon, Living Social, Rush49, and Or if there’s a specific race you want to do, sign up for their mailing list as they’ll often send out early bird registration which tends to knock off a good chunk of money if you know far enough in advance that you are interested in signing up. Also, ask around and see if you have friends who would want to put a team together as sometimes there’s a discount for team registration. Plus, who wants to finish a run covered in neon chalk with a beat to groove to and no one to experience it with and take “healthy selfies” with?

Monday wouldn’t be nearly as motivating without a tune to add to your  playlist. A rendition of Neil Young’s “Harvest Moon” came on my iTunes Radio when I was running and it put me in the most calm and rejuvenating mood. It has a more relaxed and chill vibe to it, but it’s perfect for those mornings where the sun is just popping up over the horizon and you can’t help thinking to yourself, “Okay self, no matter how rough yesterday was. No matter how crazy today will be. Life as we know it is pretty fantastic.” So take a deep breath, close your eyes, and imagine yourself one day closer to the weekend and enjoying the good life.


What fun runs are you signed up for this summer?