The document provides information and tips for the week of December 30, 2013 - January 5, 2014 related to motivation and exercise for a weight loss competition. It discusses exploring motivation tips on the company intranet, defines the difference between inspiration and motivation, and provides questions to help identify real motivations for lifestyle changes. It also provides tips and trends for beginning an exercise routine, including strength training, core training, personal training, boot camps, yoga, and other dance-based workouts.

1. Week 5 December 30, 2013 - January 5, 2014
Log on the Curative Team Gateway Intranet to explore this week’s
Biggest Loser tips found by Dawn Bogart.
Motivation - The difference between inspiration and motivation is simple.
Inspiration comes from an outside source, whereas motivation comes from
within. There are those who inspire us on a daily basis, whether it be our
friends, family, co-workers, or passers-by. That inspiration can be the trigger to
our motivating ourselves; but it is ourselves, our essence that fans the flame of
motivation and keeps it burning. To keep it, we need to understand it.
What’s Your Real Motivation?
Discover the key advice that will get you where you want to go.
By Liz Brody
Read more: http://www.oprah.com/spirit/How-to-Get-Motivated-to-Change-
Your-Lifestyle-LLuminari-Guide#ixzz2oKfbzgll
We all want to be healthier, but why? What’s our real purpose? Even the
strongest resolve can collapse if you’re trying to change for someone else—get
thinner for a spouse, quit smoking for a nagging mother, exercise because
you’re supposed to. “To get motivated in a healthy way, start by asking yourself
a series of questions,” says Marianne Legato, MD, founder of the Partnership for
Gender-Specific Medicine at Columbia University, whose latest book is Why
Men Die First: How to Lengthen Your Lifespan.
These questions, compiled by Legato and her LLuminari colleagues, may
seem difficult to answer at first, but the point is to get you digging down to
a place where your intentions become clear. If a question seems particularly
intimidating, think of it as a lake whose waters are deep and cold. Dip your toe
in, letting your body adjust to the bracing temperature. Then dunk a foot, a leg,
until you’re all the way in. You may want to write down thoughts or just roll
them over in your mind.
Part of this exercise is to remind yourself about what you—as opposed to
everyone else around you—need in order to feel happy and fulfilled. If you don’t
COMPETITION
RULES
1. Competiton runs
from December 2, 2013 -
March 3, 2014.
2. The final weigh-in
will be Monday, March
3, 2014 from 5:00 pm -
6:00 pm. Participants
unable to weigh-in on
that day will be weighed
in prior to that date. No
late weigh-ins will be
accepted.
3. The winners will
be determined by the
percentage of total
weight lost. The formula
to determine the winner
is pounds lost divided
by the beginning weight,
then take that total times
100 to get the percent.
4.The participant with
the highest percentage
of weight loss will win
the Grand Prize. The
2nd and 3rd highest
percentage of weight loss
will also earn a prize.

2. make time for what matters to
you, how can others value your
importance?
1. Who am I? How do I
think of myself? What
are my strengths and
weaknesses?
2. Who do I want to be?
3. Why am I here? Why am
I important? What is my
mission?
4. What am I missing? The
time to read a book? A
close friendship?
5. What’s my motivation
for wanting to improve
my food and exercise
habits? If it’s to look
better, do I expect
favorable results to bring
love?
6. Am I afraid of making
changes or of taking
risks (quitting a boring
job, getting out of a
bad relationship)? Do
I fear failure or the
responsibility that could
come with success?
Could I embrace change
instead as an adventure?
7. What has
stopped me
from keeping
resolutions in
the past? Is the
obstacle (or
obstacles) still present in
my life? If so, how will I
navigate it this time?
8. When I’m tempted to
wander off track, what
could I say to myself,
or do, to stick with the
original plan?
9. How can I build in
support for myself? Ask
a friend to be a health
buddy? Join a walking
club?
10. What am I doing in my
life that’s hurting me?
Smoking? Drinking too
much? What are the
sources of joy I need to
feel whole?
11. Am I happy?
If you don’t have the energy to
make changes now, ask yourself
these questions again in a
month or two. And consider
that in order to part with what
has become habit or routine,
you may simply need to take a
leap of faith.
Read more: http://www.
oprah.com/spirit/How-to-
Get-Motivated-to-Change-
Your-Lifestyle-LLuminari-
Guide#ixzz2oL4O15He
Exercise - Exercise. Hearing
this word can cause a lot of
discomfort. Just thinking about
doing it can make a person
tired. Especially for those of us
who are out of shape. Getting
back in to a routine can be
very hard after slacking off
during the holidays. We had
every excuse in the book to
use during the last few weeks:
Family is in town and sleeping
in my den where the treadmill
is, I don’t have time, I have to
shop, cook, clean, etc. Well,
the vacation is over, it’s time
to get back on track and start
exercising again or for the
first time. Read through the
following articles for tips and
advice. There is something for
everyone. Remember if you
are a beginner, check with
your doctor before starting any
exercise program. It’s ok to start
out slow. It’s good to move a
little than not at all.
New Arrivals: 13 Fitness
Trends for 2013
Get a new shape for the New
Year!
By The FIRM master
instructor Tara Judge
http://life.gaiam.com/article/
new-arrivals-11-fitness-
trends-2011
If “get fit” or “lose weight”
top your list of New Year’s
resolutions, you’re not alone:
January is one of the busiest
times of the year for fitness
centers and personal trainers.
December 30, 2013 - January 5, 2014

3. To help you tackle your fitness
goals, find out what’s motivating
the motivators and how you
can benefit quickly and cost-
effectively from the latest fitness
trends and innovations.
1. Strength Training
Keep lifting those weights!
According to fitness experts,
strength training is no fading
fad, and it will continue to be a
key component of any complete
fitness regimen for both men
and women for the foreseeable
future. Strength-training
programs use various tools
to improve muscle strength
and endurance, including
dumbbells, kettle bells, bands,
cords, balls and even one’s own
body weight.
2. Core Training
Having a strong
core is important for preventing
lower back pain and for being
able to perform day-to-day
activities with ease. That’s
why core training focuses
on working the abdominal,
back, pelvic and hip muscles
to strengthen the stabilizing
muscles of the spine. But if the
thought of doing all those sit
ups makes you squirm, don’t
worry: The fitness industry
is developing and refining
equipment to enhance the
fun and effectiveness of core
training.
3. Individual and
Group Personal
Training
A personal trainer
can help guide
and motivate you
by creating a workout program
designed to fit your specific
needs and schedule. Personal
trainers are great for fitness
newbies or old pros looking
to add some variety to their
routine. Finding a good one is
simple. Search listings for
certified trainers on the
American Council of Exercise
website or ask about purchasing
training sessions at your gym or
fitness center. Don’t want to go
it alone?
Working out with a friend
— or a group of new
friends — increases your
motivation, accountability and
encouragement. Usually done
in groups of 2 to 4 people,
group personal training is also
a great choice for those who
want the focused attention of a
personal trainer while avoiding
the expense of private sessions,
as you’ll usually receive a
discounted rate.
4. Boot Camp
If what you truly need is a
proverbial kick in the gym
shorts, boot camp might be
for you. Boot camp workouts
feature high-intensity military-
style training to increase
cardiovascular fitness, muscle
strength and endurance. Though
there is some variance, a typical
boot camp workout frequently
includes interval training, sports
drills, calisthenics, sprint/speed
training, plyometric training
and agility drills designed to
push participants beyond their
everyday workout routine.
Boot camp–style programs
can be done in an outdoor or
indoor setting, or, thanks to the
wonders of technology, even in
the comfort of your own home.
5. Yoga
With yoga’s increasing
popularity, finding a yoga style
to fit your fitness needs is easy.
Yoga has taken on a variety of
forms within the past few years.
6. Fitness Programs for Older
Adults
As baby boomers continue to
age, experts predict that the
demand for programs geared
toward older adults will
continue to increase. Age-
appropriate fitness programs for
older adults frequently include
exercises designed to enhance
daily living (such as functional
fitness, below), as well as sports
like golf and tennis. Low-
impact activities such as yoga,
qigong and t’ai chi are especially
effective for maintaining
flexibility and strength,
combating arthritis pain and
inflammation, and preventing
age-related injuries.
7. Zumba and Other Dance
Workouts
Same old workout routine
making you snooze? Shake
things up for the new year
— literally! Dance workouts
December 30, 2013 - January 5, 2014

4. burn calories while honing
your balance and agility. Plus,
they allow you to tap into
your creativity. Worried about
your moves? Don’t be! Dance
workouts are all about getting
moving, not nailing every step. If
you’re sweating by the end, you
got it right.
8. High-Intensity Interval
Training
Hit a fitness plateau? Don’t have
time for a long workout? Try
interval training: short spurts of
high-intensity exercise
interspersed with short recovery
breaks or low-intensity exercise.
Studies show that short periods
of high-intensity interval
training can be just as effective
— if not more — than longer
periods of steady-state cardio or
endurance training.
9. Functional Fitness
Walking, getting up from a
chair, picking something up off
the floor — these seemingly
easy tasks can become
monumental challenges as the
body ages or after an injury,
and can themselves cause
damage over the years if not
performed correctly. The goal of
a functional fitness program is
to make these activities of daily
living smoother, easier, more
efficient and safer. This involves
not only training for muscular
strength and endurance, but
also training
for stability and
flexibility. A
good functional
fitness program
includes exercises
that closely resemble the way we
move while performing these
day-to-day tasks.
10. Physician Referrals
When was the last time
your doctor handed you a
prescription for a 30-minute
jog on the treadmill? Or 20
minutes of weight lifting? It
could happen. More and more,
physicians are partnering with
health and fitness professionals
and facilities to make it easier
for their patients to include
exercise in their overall wellness
plans.
11. Fitness at Home and On the
Go
Between work and travel and
social obligations, it can be
tough to get to the gym some
days. That’s why working out at
home or while traveling is likely
to continue to gain in popularity
this year. One of the easiest
ways to do that is with online
yoga and fitness classes or with
workout DVDs. Whatever gets
you moving and motivated!
12. Fitness on Your Phone
Fitness-based applications
on smartphones are the wave
of the future. These apps
range from fitness regimens to
healthy lifestyle tips, including
delicious recipes and goal-
setting techniques. Your phone
can even act as your personal
trainer, with apps that suggest
workout programs, track your
overall progress, and even give
you encouragment and support
via text messages. Your “new
year, new you” is right at your
finger tips and can come with
you wherever you go!
December 30, 2013 - January 5, 2014