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Tips against your inner weaker self

With positive thoughts to success

Once resolutions have been made, according to Kayadelen, it is important to stick to them in the long term. “Because physical fitness is the basis for a healthy, long and active life,” notes the trainer. Beliefs can be helpful: “For example, I play sports with my personal belief: ‘I want to box with my grandchildren in my studio’. That is my motivation and everyone should have their own belief.” From Kayadelen’s point of view, these can be used to change one’s own negative thoughts.

“An example of a negative thought is, ‘I’m ugly. I have to exercise more to lose weight’.” Such considerations should be banished from one’s head. Because: “Positive beliefs can inspire and move us forward, negative beliefs hinder us in many things and keep us from being happy.”

No general solution against the weaker self

But many fail not because of negative thoughts, but because of their inner weaker self. “Unfortunately, there is no one-size-fits-all solution to overcome your weaker self,” explains Kayadelen. Everyone is different and must therefore find their own way. “It is important to realize that it is easier to persevere with a positive attitude, regular exercise and a healthy diet,” says the personal trainer.

But how do you maintain motivation in the long term? “You shouldn’t be overly motivated to tackle the matter. Often you lose motivation and give up training completely,” says Kayadelen. It can also help to keep one’s goals or beliefs in mind. “Or maybe to take a little break and start again,” advises the expert.

Exercises for home workouts

The gyms are currently closed, which is why many roll out their exercise mats at home. Which sports can you do well within your own four walls? “Exercises with your own body weight and exercises that challenge the cardiovascular system, such as HIIT [High Intensity Intervall Training, Anm. d. Red.] and tobacco training. “Both are types of interval training. Intensive, active slots alternate with moderate phases.” There are hardly any excuses. The range on social networks (YouTube, Instagram, Facebook, etc.) is large and the selection is very diverse, “emphasizes the 52-year-old.

Those who prefer to do sports in the fresh air don’t have to worry because of the cold temperatures in winter. “A workout in nature poses no risk for a healthy person, even in moderate cold.” Only when temperatures are below minus ten degrees should you “tie a scarf or something similar over your mouth and nose to preheat the air a little.” It should also be noted that “the muscles should be well warmed up before the start of training and especially during high-speed strength exercises, for example to avoid muscle fiber tears,” explains the trainer.

Silke Kayadelen is a personal trainer, fitness and nutrition coach and owns a YouTube channel all about training and healthy living. In addition, she stood by the candidates of the weight loss show “The Biggest Loser” in five seasons. On her homepage she offers various fitness and nutrition courses.

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