| How to Motivate Yourself to Work Out Posted: 24 May 2018 05:00 PM PDT Even if you know that working out will make you feel great, it can still be hard to motivate yourself to get up and do it. However, if you start with small goals and create a routine, you can get back on track no matter how long it's been since you worked out! EditGetting in the Right Frame of Mind - Write down a list of attainable goals and look at it often. Think about the reasons you want to work out, and a few fitness goals you'd like to achieve. Put the list somewhere you'll see it often, like on the refrigerator or near your bathroom mirror.[1]
- Try to include both short-term and long-term goals on your list. For instance, you might include, "Be able to do 50 sit-ups," as well as, "Finish a marathon."
- You can set physical goals, but don't make your workout all about how you look. If you're working out just because you want to look like a supermodel, you're probably going to get discouraged.
- Replace the word "should" with the word "want." If you tell yourself you "should" do something or you "have to" do something, you'll find it harder to get started. Instead, look at your list of goals and remind yourself why you want to work out in the first place.[2]
- For example, if you think, "I should go for a run right now, but I don't want to," try reminding yourself of a goal, like, "I want to feel stronger and more confident, and running today will help me accomplish that."
- Buy yourself some cool new workout gear. If you only have one pair of gym shorts or yoga pants, it's easy to skip working out because you haven't done laundry. Treat yourself to a few new pieces of athletic wear that you really love. You'll be excited to work out just to have an excuse to wear them![3]
- Workout gear can be expensive, so don't try to buy it all at once if you don't have the extra money. Just buy one or two pieces whenever you can, and keep your eye out for good sales.
- Try setting your workout gear on a chair or a table so it's out in the open. That way, it will keep the idea of working out at the forefront of your mind.
- Set up rewards for when you complete a workout or hit a new goal. Think of something that will motivate you when the workout gets tough or you don't want to get off the couch.
- Your rewards can be anything that you look forward to, from getting a smoothie or watching your favorite show after your workout to buying a new pair of shoes that you've been eyeing.
- Find a workout buddy if you like having an accountability partner. Some people prefer to work out alone, but you might find motivation from having a friend to help keep you on track. The two of you can plan to work out together, or you can just talk at the end of each day and discuss whether you both met your goals.[4]
- Talking to a friend can be really helpful for identifying the barriers that keep you from working out. Having to explain the reason you didn't hit the gym will force you to really think about the underlying cause, whether it be due to self-doubt, stress, or feeling overwhelmed.
- A group fitness class can be a great way to find a supportive group of people who will motivate you to work out.
- Make a playlist that makes you want to move. Music that is between 125-140 beats per minute has been shown to be the most effective for working out. Pick fast-paced music with a strong beat that you can jam out to while you exercise.[5]
- Songs at 140 bpm include "Womanizer" by Britney Spears, "Beat It" by Michael Jackson, "Mr. Jones" by Counting Crows, and "OMG" by Usher.
- Start listening to your playlist while you're getting dressed to get you in the right frame of mind before your workout even starts.
EditStarting Your New Routine - Aim to work out 3 days per week. Setting a manageable goal, like exercising 3 times a week, makes it more likely that you'll meet your goal, because you won't feel discouraged if you miss a day.
- When you are able to work out without feeling pressured, you might even find that you're motivated to work out more often than your goal!
- In general, you should do 150 minutes of cardio a week, and add resistance training on at least 2 days of the week.
- Add both cardio and strength training to your routine. When you're focusing on getting in shape, it's important to balance endurance training, or cardio, with strength training exercises like lifting weights.[6]
- Combining resistance training and cardio is a great way to do both at once. Jump squats, burpees, and mountain climbers can be added into your cardio routine. Crossfit and circuit training are other options.
- Schedule your workout into your day. Life can get hectic, and you probably have a lot going on in your day. You plan meetings for work, doctors' appointments, and even lunch with your friends, so make working out a priority by scheduling time for your workout.[7]
- Working out doesn't have to take a lot of time out of your day. Schedule 20 minutes into your day — 10 minutes for a high-intensity workout, and 10 minutes for a quick shower.
- Sign up for fitness classes to motivate yourself. One way to motivate yourself to work out is to put your money on the line. If you sign up for a class you have to pay for even if you don't attend, you'll find yourself feeling more inclined to show up.[8]
- Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form.
- Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options.
- Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons.
- Start with short workouts that you're likely to complete. Don't try to force yourself to work out for an hour the very first time you exercise. Instead, start with small goals that you feel are manageable, like doing 10 jumping jacks and 10 push-ups.[9]
- The next day, try to increase the number to 15 of each, and add in 10 squats.
- Set mini-goals during your workout. Spending 20 minutes on the treadmill might seem intimidating if you're out of breath 2 minutes in. Instead of focusing on the big picture, tell yourself you can make it to 3 minutes, then 5, then 7.[10]
- If you need to, slow your pace during the workout so you can keep going and meet your goals.
EditStaying Motivated - Make bargains with yourself if you're having trouble getting started. Sometimes the hardest part of working out is taking the first step. If you're finding it hard to get started, try bargaining with yourself. Tell yourself you just have to put on your workout clothes, but you don't have to do anything else.[11]
- After that, try telling yourself to just go outside and stretch, do your warm-up routine, or drive to the gym.
- Find exercises you think are fun. Most people think of activities like running or lifting weights when they think of working out, but as long as you're being active, you're making yourself healthier. Find an activity you really love, like rock climbing, swimming, or dancing, and make that your workout.[12]
- Even just a quick dance party in your living room a couple of times a day can help you get in better shape!
- Other examples of fun workouts might include Tai Chi, Zumba, parkour, or even joining an amateur sports team!
- Switch up your exercises so you don't get bored. If you do the exact same thing every day, whether it's running around the block or doing the same workout video, you'll start to get bored. You may stop seeing the same results once your body is used to the exercise, and this can affect your motivation. Try to change up your workout routine to keep challenging yourself.[13]
- Keep a fitness journal and write down your feelings after each workout. You can use this journal to keep up with your progress, too. When you don't feel like working out, take out the journal and read how good each workout made you feel, and look at how far you've come.[14]
- One of your journal entries might read, "I finally beat my best time on running a mile! I feel excited and strong, but I think I can still go faster!"
EditTrying Sample Exercise Games - Use TV to help you work out. Pick your favorite show, and make a list of things that happen at least once per episode. Pair each item on your list with an exercise. As you're watching, pause the show and do the exercise every time something on your list happens. Check out some sample games below.
EditRelated wikiHows EditSources and Citations
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| How to Pet a Bearded Dragon Posted: 24 May 2018 09:00 AM PDT Bearded dragons are among the most docile of pet reptiles. Their easy-going nature has made them very popular. With some time and patience, you can create a strong bond with your beardie. Petting your dragon is one of the easiest ways to show it how much you care. EditCaressing Your Bearded Dragon - Get the dragon's attention before you reach your hand into its habitat. To get the most out of your interaction, it's best to avoid startling the animal. Make a noise or talk to your dragon until it responds by looking at you.
- Check to make sure the bearded dragon is not eating or hunting. You will have a better interaction with the animal if you are not interrupting these activities.
- Take a few moments before approaching your bearded dragon to check in with your own general mood and stress level. The more relaxed you are, the more comfortable and happy the dragon will be when you interact.[1]
- Place your hand in the aquarium. Now that you have its attention, move your arm and hand toward the top of the habitat. Keep your hand where the dragon can see it and avoid positioning yourself right over its head. As you lower your hand down, avoid making any sudden or quick movements. Don't back it into a corner and keep your eye out for signs of stress or agitation.
- If this is your dragon and you are still getting used to one another, feel free to use food to encourage the interaction. Associating treats with getting handled can help some beardies relax.[2]
- Pet the beardie gently from head to tail. Once the dragon has relaxed with your hand near, place your first two fingers on its head or back and stroke gently toward the tail. Pick up your fingers and start again, stroking toward the tail. Never stroke a bearded dragon from the tail to the head. This causes pain and will set you back in trying to gain your dragon's trust and confidence.
- Remember to be watching the dragon for signs of stress, agitation, or contentment.
- If the dragon's eyes are drooping and it seems at ease with you, consider picking it up.
- Scoop the bearded dragon up from below if it appears to be relaxed. Place your hand palm up under the dragon's belly. You can use your fingertips to support its front legs. The length of its body should rest on your arm, including the back legs and the tail. Once it is stabilized, slowly lift the dragon out of the habitat.[3]
- Baby beardies are more skittish and can panic when they are picked up. If this happens, use your other hand to cup over the baby's body to give it shelter and hopefully calm it down. Don't squeeze or put pressure on the baby's body to contain it.[4]
- If a beardie loses its balance, it may dig its nails into your skin. Make sure to disinfect any scratches that you get.
- Never grab or hold a bearded dragon by its legs or tail.
- Hold the bearded dragon close to your body. Once the dragon is on your arm and out of the habitat, bring your arm close into your body. This will give it a sense of ease and protection. Walk your dragon slowly around, eventually settling down somewhere calm and quiet. Continue to gently stroke the animal from its head to its tail.[5]
- If someone else wants to pet the dragon while you are holding it, make sure to instruct them to move slowly and to not approach the dragon from directly overhead.
- If a child wants to pet the dragon, get down to their level so they are not straining to reach the dragon. This can startle or stress the animal.
- Release the dragon back to its habitat when you're finished petting it. When you are finished petting and bonding with the bearded dragon, slowly move your arm away from your body and lower it into the habitat. Once your hand has touched down, lift up from your elbow to give the dragon a ramp down into its home.
- After a nice, long handling you can reward your beardie with a treat.
- Make sure your dragon isn't getting too cold. When taken away from their warm enclosure into a cool room, they may chill quite quickly. If your dragon's color darkens this may be a sign he is too cold.
- Make sure to wash your hands thoroughly for at least 20 seconds with an anti-bacterial soap after handling your bearded dragon.[6]
EditRecognizing Bearded Dragon Body Language - Back off if your bearded dragon fluffs its beard. This is the behavior that gave the bearded dragon their name. When a dragon inflates its beard it seems larger and more fearsome. It is considered a defensive move and can mean the animal is feeling threatened.
- Bearded dragons also fluff their beards occasionally when not threatened. Once the two of you know each other better, it will be easier for you to determine when the fluffing is a defensive move and when it is not.[7]
- Look for signs of stress like flattening and tail twitching. Beardies' bodies are already flat-ish, but when stressed they can flatten their bodies even more. A twitching tail is a sign of contained nervous energy and might be a sign of mild agitation.
- Bearded dragons also twitch their tails when they hunt and mate. If you want to pet your dragon but see a twitching tail, check to see if it is on the hunt for crickets. If so, wait until after the animal has fed before you put your hand in the aquarium.
- Avoid contact with a bearded dragon that is hissing. This is a very clear-cut signal that you should give the animal its space. Hissing can be a prelude to biting.
- If you do get bitten by a bearded dragon, be sure to clean the wound thoroughly with an anti-bacterial soap and apply an antibiotic ointment.
- Avoid interrupting two dragons that are bobbing their heads at one another. If you are reaching into a habitat that houses more than one dragon, be on the lookout for a face-off between the animals that includes head bobbing. This is a show of dominance, usually between males, and means that the animals are not in the mood for a gentle pet or being held.
- The faster the head is bobbing, the more aggressive the behavior.[8]
- If your dragon is bobbing its head very slowly at you, not another lizard, this could be a sign of submission.
- Proceed with caution if you see mouth gaping. This behavior resembles a frozen yawn and can either mean that the dragon is mildly agitated or that it is hot and attempting to cool down. Being overheated could be related to stress and agitation or not.
- As you get to know the animal, you will be able to tell the difference between a stressed state and a relaxed one. Either way, this behavior might be a signal to give your dragon some time before you pet it.
- Keep up the contact if your bearded dragon has heavy eye lids. Just like in humans, this means there is a high degree of relaxation and trust. If your dragon is closing its eyes while you pet him, you're in![9]
EditMaintaining Good Hygiene - Wash your hands before and after handling a bearded dragon. Reptiles are vulnerable to human diseases and vice versa. Bearded dragons carry a bacteria called Salmonella and can pass it on to humans with weakened immune systems. The chances for infection are quite slim but washing your hands before and after petting your dragon will protect you both.[10]
- Be sure to lather up when washing and scrub all parts of your hands: in between your fingers, the palms, the back of the hands. Scrub for a full 20 seconds.[11]
- Wear gloves if you want extra protection. If you have a weakened immune system, or are feeling nervous about handling the dragon, wear disposable latex gloves. Gloves can also protect you from scratches and bites.
- Don't wear rubber gloves that you keep and use to do chores.
- Wash any scratches or bites thoroughly with anti-bacterial soap. Apply an antibiotic lotion to prevent infection and cover the wound for a few days with a band-aid to keep it moist and speed healing.
- Biting is extremely rare in bearded dragons and scratching will generally only occur if the animal is trying to regain its balance.
- Avoid eating while handling a bearded dragon. There should be no contact between your hands and your mouth while you are petting a dragon. There should also be no contact between your mouth and the animal's skin.
- When a child handles a bearded dragon they may want to give it a kiss. Let them know they should keep their affection limited to petting!
- Always wash your hands with an anti-bacterial soap before and after handling your bearded dragon to protect yourself from salmonella.
- Avoid handling a bearded dragon that is exhibiting aggressive behavior. If you are bitten or scratched, make sure to thoroughly wash the wound with an anti-bacterial soap.
- Avoid leaving children alone with a bearded dragon.
- Do not allow contact between a child's mouth and the dragon.
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| How to Change a Google Photos Album Cover on PC or Mac Posted: 24 May 2018 01:00 AM PDT This wikiHow teaches you how to set an image as a photo album's cover picture on Google Photos, using a desktop internet browser. - Open the Google Photos website in your internet browser. Type photos.google.com into your browser's address bar, and hit or on your keyboard.
- If you're not automatically logged in, click GO TO GOOGLE PHOTOS and sign in to your Google account.
- Click the button. This button looks like a icon on the left-hand side of the page. It will open a list of all your saved photo and video albums.
- Click an album. Find the album you want to edit, and open its contents.
- Click the image you want to use as your album cover. Scroll down to view all the images in the album, and click the image you want to use to open it in full-screen.
- Click the icon. This button is in the upper-right corner of your screen. It will open a drop-down menu of all your image options.
- Click on the menu. This will set the selected image as this album's cover image.
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