Staying motivated can sometimes be challenging and in these chaotic times, even more so. However, here are some tips to ensure you don't get discouraged and get a step closer to achieving your fitness goals. Define the goal: Make an extremely clear note of the goal. Define it as clearly as possible and state exactly what you want to achieve and by when. Understand your why: You may know what you want, you may even have an idea of how to achieve it but what is really important is understanding why you want it. Whatever the reason may be, write it down and be honest. Knowing why you want it and looking at your reason from time to time, will remind you why you started in the first place and help you stay on track. Make a plan: Now that you know your goal and why you want to achieve it, it is time to make a clear, definitive plan. The route should be well understood and realistic. Things you can ask yourself while making the plan include how you are going to achieve it, time you can dedicate each day to achieve your goal, understand your calorie intake and output (in terms of food and exercise), if you are doing this alone or going to get a buddy or trainer to help you through it etc. Break goals into tasks: You might have one massive goal, but a great way to stay on track is to break them up into smaller tasks. Achieving those little tasks along the way will help you stay motivated and guide you towards achieving the ultimate goal. Keep it positive: When you make your plan, and break up your goals you will find things easier to handle. As you achieve each little goal or task, do not forget to be proud of yourself. If for some reason there has been a delay don't beat yourself up on it, work harder, stay positive and catch up. Organise: Ensure everything is well organised from the very beginning. For example, know what you are eating for the next few days, plan ahead and get the right groceries. Another example is making sure you know your workout hour in the day, so nothing can come between you and your workout. Be well prepared so that there are no last minute surprises. Zone: It is important to stay in the zone and focus. One way of doing that is having a regular routine and knowing when you are doing what and what is next. Sometimes listening to motivational music, speeches or even just having a simple task book to tick things off can help. Keep it fun: This is something I find extremely important in order to stay on track. We sometimes forget how important it is to have fun doing the things we are doing and enjoying the journey! If you have fun while working towards your goal there are extremely low chances of you falling off the bandwagon. Find a trainer who motivates you and makes sessions fun, or just try different exercise forms until you find something you enjoy! I assure you you will find something that will keep you on track. Deadlines: It is really important to form deadlines and try to stick to them. Be realistic and set a deadline for each task and the goal as a whole, this will direct your energy towards achieving your goal. Reward yourself: Last but not the least, do not forget to reward yourself. Appreciate yourself and be proud of everything you have achieved. No matter how far you have come, it is definitely more than where you started and that in itself is awesome! And when you do achieve your final goal, reward yourself, you now have officially earned that 'treat meal'. Inputs by Pilates Coach Namrata Purohit

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Stay motivated when working out at home - Times of India

Montreal Canadiens winger Brendan Gallagher thinks there will be hockey this summer.

And that belief comes from what he knows about one of the men in charge.

Speaking on a conference call with reporters Thursday, Gallagher said NHL commissioner Gary Bettman is very motivated when it comes to completing the 2019-20 campaign.

The league paused its season March 12 with 189 games left on the regular schedule because of the COVID-19 pandemic.

There have been rumours and reports about various scenarios for an eventual return to play, including the league centralizing each of its four divisions in separate cities, sequestering players, games without fans, and the playoffs bleeding into August and September.

Gallagher said if had to wager and its only a guess the puck will indeed be dropped sometime after Canada Day.

A lot depends on the medical professionals, he said. To me, it just really feels like Gary Bettmans going to try and do whatever he can to have hockey. Hes going to have to meet a lot of our needs as players and what were gonna obviously want back. But if I had to guess, I think therell be some form of Stanley Cup playoffs.

Theyre probably going to have to get creative with the format at this point, but if I had to guess Id say at some point the Stanley Cup would get awarded.

But Gallagher, whos been on every NHL Players Association call since the season was halted, said its unlikely there will be unanimity from the league or the players on whatever decision is eventually made.

The Canadiens sat 10 points out of the playoffs with 11 games left on their schedule when the NHL halted proceedings amid the novel coronavirus outbreak, meaning if the regular season had played out as usual, Montreal would already be looking towards training camp in the fall.

It always comes back to the same thing its about winning, said Gallagher, whos close with Canadiens NHLPA representative Paul Byron. If (playing this summers) gonna interfere with our ability to prepare for (2020-21) where we have a chance, Id rather continue my training.

If its a situation where you have a chance to play and they expand the playoff bracket, obviously, then Id be all for it. Every player is going to think selfishly. For us, Id rather be here preparing for next year and get my body ready for whatever you have to do to have a chance to win. And obviously the players that are in contention, theyre gonna want to go play no matter what.

Its definitely not a given that the entire league is going to be on board with one thing.

But Gallagher who referred to himself as a pretty optimistic guy believes theres a way forward.

A lot of its outside our control, he said. A lot of it is what the medical professionals say and what the scientists are saying and what the mayors, the governors are all saying, and if its even allowed.

I will say this: I know Gary Bettman is very motivated to play these games so I think theres probably some form of solution to his problem.

This report by The Canadian Press was first published April 23, 2020.

___

Follow @JClipperton_CP on Twitter

Joshua Clipperton, The Canadian Press

NHL

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Habs winger Brendan Gallagher: Bettman very motivated to play these games - Lacombe Express

ITS not easy for players to stay fit during the lockdown when you dont have a definite date of when the league will return.

As I wrote in last weeks article, I think its highly unlikely that the League of Ireland will return on the provisional scheduled date of June 19, yet players need to still work towards this date.

From further information I have received in the past few days, it seems more likely that they league will recommence sometime in September and finish in February, thus having a shorter off-season next year and the 2021 season beginning in March.

However, that is speculation and until players get a definitive answer, we have to work of the assumption that we will be back training sometime next month and playing competitive matches on June 19.

Its strange being at the end of April and it feeling like November because Im back training by myself instead of with my teammates.

Its so much more difficult for me training by myself rather than with my teammates. Its the mental side of training by myself that I struggle with.

When Im training with the club, no matter how tired I am, I know I have to keep going because if I dont, the manager wont be long letting me hear about it and it will affect my chances of playing on a Friday night.

Doing my own fitness work, I sometimes find myself stopping when the session gets tough because I know there wont be any real consequences.

I get bored very easily running for a long period of time by myself and just end up making it easy on myself.

Its a totally different mindset training by myself and training with my club.

It doesnt really bother me how long it takes to run the length of a pitch when Im by myself but if Im training with my club, I find it embarrassing being at the back and struggling to bread, so it pushes me to go that extra bit quicker and work on my fitness.

Also, being the oldest outfielder at Waterford by a lot of years, I always feel that I have a point to prove in the runs, to show that there is still some life left in the old dog.

The last time we trained as a team we were given GPS devices to take away with us to make sure we were doing the work that was being asked. At that time, we expected to be back training within two weeks but as we all know, a lot has changed since the beginning of March.

We did have programmes designed for us at the start of this off time but as the weeks have gone by, we have been given the responsibility and trust from the management team to do our own sessions and train as much as we feel we need ourselves.

Im sure when there is a definite date as to when we will be allowed to return to training as a group, we will be given another programme before that date.

Its now about getting the right balance between maintaining fitness but at the same time not overdoing it. If the league does not resume until September then it is pointless doing so much training now but unfortunately, no one knows, so I have to keep training as much as I can in the unlikely event that we do return in June.

I try and stick programme my training to that of a normal week with Waterford: working five days. I focus more on sprint work on a Monday. Tuesday is more of an endurance run, normally five kilometres aiming for under 20 minutes to complete it.

Thursday is short and sharp foot work, nothing much just like the day before a game.

On Friday, because I try and replicate a match, I would do a 10-kilometre run not including warm-up and cool-down - to really build my endurance. On average a centre-back would normally do around 11-kilometres in a match but that would be over 90 minutes whereas I would be doing the 10-kilometre run in less than half that time.

Saturday would be a recovery session. Wednesday and Sunday are rest days.

I also manage to get a few weight sessions in out my back garden, using weights I took from the gym in Waterford when we were last training, predicating that this lockdown would be much longer than anticipated.

Judging from our teams WhatsApp group, some of the players are struggling with boredom.

Its not in a footballers nature to do nothing, players need to be active. Some lads seem to be struggling more than others with so much free time.

Yes, players go out and exercise but that doesnt take long and there are a lot of hours in the day when players have nothing to keep them occupied at home.

Im not a player that falls into that category. Just before the suspension of the league and the lockdown, I became a father for the first time. My days dont involve lying out in the sunshine, more like middle of night feeds and listening to The Wriggles.

After being a stay at home parent these last few weeks, no matter what running I go back to with Waterford when we do return, will be quiet easy in comparison.

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'When you're used to training in a team environment, it's tough to stay motivated' - Echo Live

VANCOUVER -- The grandchildren of the 92-year-old man in the convenience store assault police say is racially motivated say their "gramps" is doing fine a month after the attack, and are speaking out against racism.

At the same time, the suspects family has also been making claims in conversations, social media, and private messages that no charges are coming a claim the Vancouver police are quick to debunk.

"We have NOT told anyone they will not be charged," said Const. Tania Visintin of the Vancouver police in a statement to CTV News.

The VPD released a video this week of an attack in March at a 7-11 on Nanaimo Street and 1st Avenue. In the video, a larger man picks up an elderly ethnic Chinese man, pushes him outside and onto the curb.

He then returns outside and picks up the elderly man. CTV News has confirmed the man is Jamie Allen Bezanson.

Now, Bezansons son Lukas is claiming that no charges are coming. When a CTV News reporter approached his family home, a woman refused to answer questions, just saying, "We have no comment. Youve done enough damage," before slamming the door.

At least 11 alleged hate crimes have been reported in March to Vancouver police, five of those with an anti-Asian sentiment.

The Chinese government has been criticized for being slow to act on the pandemic, which began in its Hubei province. But that is half a world away from ethnic Chinese citizens in Vancouver.

Chinese Canadian leaders say its time to stop being divisive and face this pandemic together.

"Its alarming, disturbing and despicable that this type of incident is so upsetting to everyone of us in the community, as well as all Canadians," said Queenie Choo of S.U.C.C.E.S.S.

The same note was struck in a statement by the Kwong family, who told CTV News in a message theyre grateful for the support of people in the community and the speed at which the suspect was identified.

"He is doing well after the incident," the mans grandchildren wrote. "It has been heartwarming to have so many kind words of concern shared, and also to see the community band together to show they will not tolerate such treatment.

"Xenophobia is on the rise and we hope that as a community we can stand together to help protect the next person this may happen to. We cant control the fact that bad things are going to happen, but its how we react to them that really matters. For the many negative incidents that occur we hope there are more acts of kindness as shown by our community."

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Family of 92-year-old attacked in convenience store speaks out against racism - CTV News

Sports Pulse: Easy exercises for when you dont feel like working out USA TODAY

Editor's note: Part 12of USA TODAY'sWorking Out From Home(#WOFH) seriesfocuses on staying motivated while exercisingat home.Sign up forGood Sports, our weekly newsletterthat will bring you more home workout tips and the stories of goodthroughout the world of sports:

In a new environment where gyms are closed, outdoor activities are canceled and social distancing is the new normal, it isnt easy to stay in good physical shape.

Working out at home is possible, but many people find it difficult to stay motivated when there is no specific end date in sight. Thats one area where a fitness app can help.

With over a million active users each month, the FitOn app is one of the more popular ones offering a wide variety of workouts for all skill levels. For free. With no need for additional equipment.

Bree Koegel is one of the many trainers who are leading classes on the app. An aspiring dancer from as far back as she can remember, she achieved a lifelong dream of making it to Broadway. But while touring with a Broadway show, she badly injured her hip and needed surgery to repair a torn labrum.

My recovery wasnt great, she tells USA TODAY Sports, and I lost a lot of range of motion permanently.

What she didnt lose was her desire to perform, even though the injury sapped much of her strength and confidence. Thats when she turned to fitness training full-time, eventually joining up with FitOn for its 2019 launch.

STAY ACTIVE: More tips & ideas to exercise while social distancing

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Bree Koegel works as a trainer for the FitOn app, which gives its users free personal workouts they can do at home.(Photo: FitOn)

Koegels upbeat personality instantly makes you want to join her for a workout on the app: Its everything I love about dance, performance, fitness, connection all wrapped up into one.

She says the app helps keep users engaged in a variety of ways, especially those who want to stay active, but dont quite know where to start.

If youre in the beginning parts of your workout journey, its actually a good thing to be stuck at home figuring it out, she says. Theres no outside pressure, no judgment. Its just what feels good, what doesnt feel good and why.

Finding the time to work out at home can be difficult, but Koegel suggests that everything doesnt have to be done all at once.

Theres a pressure of time often where we feel like if we dont work out for a whole hour it doesnt count. That couldnt be further from the truth, she says. You can break that up during the day. Ten minutes here, 15 minutes there. Thats just as effective too.

The FitOn app can be downloaded on a personal computer or from various mobile formats' app stores.(Photo: FitOn app)

The app has workouts some of them as short as five minutes that target different body parts, offer varying levels of intensity and even some that feature celebrity trainers such as Gabrielle Union (Bring it On) and Jonathan Van Ness (Queer Eye).

In the wake of many states enacting shutdown orders due to the coronavirus outbreak, FitOn says it has seen a 260% increase in workouts and over 200% growth in new users signing up for the app, which can be downloaded for free on a personal computer, from the App Store or on Google Play.(In addition, there'sa premium version, FitOn PRO, with customized meal plans, recipes and music options currently available for $19.99/year.)

The app also has a scheduling feature where friends can sign up for a class together. In Koegels case, its helped fill an unexpected role. Her husband has been in quarantine due to the outbreak, leaving her alone in her New York apartment at a time when shes seven months pregnant.

She says shell often Face Time her husband when its time to exercise. We get to bond in a way where quarantine was holding us back, she says.

For Koegel, the best part is the apps simplicity which can help turn working out at home from a negative into a positive.

What Ive found is by knowing all I have to do is just press play, I dont have to put on a great outfit, I dont have to do anything because Im in my home.

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Struggling with motivation to exercise? Try using a fitness app to reach your workout goals - USA TODAY

ASOs announcement that the postponed 2020 Tour de France has been rescheduled for August 29-September 20 was a carefully choreographed affair. France Tlvisions, domestic broadcasting partner for ASO events, led with the news on its Journal des 13 heures bulletin, where an interview with Tour director Christian Prudhomme was followed immediately by reaction from the man who wore the maillot jaune for fourteen days, won two stages and placed 5th overall on last years Tour, Julian Alaphilippe (Deceuninck-QuickStep).

Its super news. I heard yesterday evening that the Tour de France would still go ahead and it was a great joy because I had started to lose hope a little bit in the current climate, Alaphilippe told France Tlvisions via Skype from his residence in Andorra.

Its a boost to the motivation now that we have a date, and I think thats also going to bring a lot of joy to the French people. It will mean that the health situation will have evolved a lot by then I hope so, in any case and thats a great thing.

France has reported more than 15,000 COVID-19 deaths and is currently in a state of lockdown due to the coronavirus pandemic. Earlier this week, President Emmanuel Macron extended the current period of confinement until May 11 and announced that all public gatherings were suspended until at least the middle of July.

On Tuesday, ASO acknowledged that the Tour could no longer take place on its originally scheduled dates of June 27-July 19 before formally announcing its intention to hold the race in Autumn for the first time in its history.

The latest ever Tour Grand Dparts were in 1908 and 1998, when the race began on July 13. The latest finish was in 1908, when Lucien Petit-Breton claimed his second victory in Paris on August 9.

Traditionally a summer festival centred around the French holiday season, which begins in earnest ahead of the Bastille Day celebrations on July 14, the 2020 Tour if it does indeed take place will be more autumnal in feel and will certainly have fewer fans on the roadside, even before social distancing measures are taken into consideration.

The rescheduled 2020 Tour would start in Nice on August 29 and finish on the Champs-lyses on September 20.

Its just part of the consequences of the long confinement that were experiencing right now, but it would simply be a good thing that the Tour de France was taking place, Alaphilippe said.

The children will be back at school so there might be fewer spectators on the road and on television but there will be a lot of joy all the same. The Tour de France is part of France and it will be a big party because everybody will be happy that the Tour de France is taking place.

Alaphilippe last raced at Paris-Nice in March, when he placed 16th overall in the final WorldTour event to take place before the coronavirus pandemic saw the cycling season suspended.

The UCI announced on Wednesday that all competition is now suspended until at least July 1, but Alaphilippe expressed hope that he might return to action before the end of the year.

The Frenchman is resident in Andorra, which has imposed lockdown restrictions similar to those in place in France, meaning that he is unable to train outdoors and has instead been compelled to ride on his home trainer.

Im respecting the lockdown, which means Im training indoors and thats starting to get a bit long, Alaphilippe said. Im looking forward to getting back to riding outside and starting normal life again.

Original post:
Julian Alaphilippe: It's a big motivation to have a date for the Tour de France - Cyclingnews.com

For thousands of people across the world, keeping busy and mentally stimulated has been a crucial aspect of the daily battle against coronavirus (COVID-19).

As a professional footballer, Julia Simic is used to a physically and mentally challenging day-to-day routine. With the global situation forcing her as well as every West Ham United player to train at home, the German has found an outlet to keep herself driven.

It comes with the added bonus of helping people in her home of Nrnberg, Germany.

I want to work, and I want to help people. I am going to work for five or six hours a day and Im really looking forward to it

Julia Simic

From next Monday, Im going to start working in an organic vegetable shop near me, the No10 revealed to whufc.com. Ive done it to give myself a bit of routine during the day and give each day a purpose.

I wanted to help people get through as well. I sent out a few CVs to different companies that needed workers during these tough times. Some are missing employees because they are at a higher risk from the coronavirus, or have family members that are higher risk, so there are gaps and people need help.

For me personally, the biggest struggle is not being busy. Im waking up, doing my training programme, but then thats it. This is my only motivation to get up at the moment, so Im looking forward to getting back to a normal, day-to-day routine, and I think working and assisting people is going to give me that.

I want to work, and I want to help people. I am going to work for five or six hours a day and Im really looking forward to it.

Simics desire to help those in her local community is matched only by her drive to remain match-fit and ready for when the Barclays FA Womens Super League campaign returns.

The playmaker says each West Ham player is helping to keep each other motivated while they work and train at home, with the group conversing daily in a WhatsApp chat group.

Simic continued: West Ham has been really kind. I dont have anything in terms of machines or weights that I can work with in Germany, so the Club helped me get some stuff to do my home training.

I have my programme that I do out in the garden every day, and my Dad does it with me too!

It can be a little difficult to do it on your own day-to-day, but we have a big group chat where, every day, everyone is posting their pictures from their runs or work-outs. That can give you that little bit of extra motivation to get out, get it done, and be ready for when we get back to training.

Having endured a difficult and, at times, seemingly unending 12 months on the sidelines due to injury, Simic returned to action at the end of 2019 for the Irons.

The midfielder had subsequentlyfeatured in seven matches in all competitions for Matt Beards side, beforethe suspension of all professional football leagues at the end of March.

I was having a really good period, personally, Simic continued. I had just got back to playing and I was starting games, so it was tough in that regard.

But everyone just wants to get back to training and then, when we can, get back to playing. Here in Germany, some teams are starting to get back to training in little groups and theyre really optimistic about finishing the season. Obviously, were not quite there yet in England. We just need to keep ourselves fit and ready to go.

First though, Simic knows the importance of continuing to follow the government-imposed guidelines. Only through continuing to practice social distancing, and self-isolation, can things return to normal sooner rather than later.

She added. Its so important to follow these rules. I go out to get my daily exercise, and walk Coco, but sometimes youll see people breaking those rules. But there are people suffering because of coronavirus, in so many ways.

People are losing their lives and family members. Everyone just needs to remember to be sensible and stay in. Hopefully, by doing it for this short time, everyone can return to their normal lives sooner rather than later. Its about awareness and taking care of everyone, not just ourselves.

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Julia Simic: Part-time work, motivation and keeping fit - West Ham United F.C.

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With four months of speaking engagements lined up in Las Vegas, Phoenix, New York and various spots in California, Daniel Rudy Ruettiger and his representatives had no choice but to cancel them as the coronavirus pandemic reached the United States.

Adversity strikes again. Few are more prepared when life throws him a curveball than the unstoppable force that is Ruettiger. In baseball vernacular, when you have two strikes against you, just choke up and punch it to the opposite field.

My speaking business is no more, at least for now, which is fine, said Ruettiger, 71, who turned his Notre Dame football walk-on story into the wildly successful movie Rudy by TriStar Pictures back in 1993.

It gives me time to reevaluate everything Im doing on the new road I must take. Its like preventive medicine. You knew the good was here for now, but what are you going to do when the bad gets here? Are you going to sit around and feel sorry for yourself? No, you create other opportunities for yourself.

Ruettigers podcast Rise Above With Rudy on Spotify continues the universal message of perseverance, belief and the relentless pursuit of the previously unthinkable, unattainable goal. Hes joined each week by Joe Garner, a six-time New York Times bestselling author of numerous books, including Echoes of Notre Dame Football.

Ive been through tough times and have experienced success, Ruettiger said. I told Joe, Lets talk to the people I know and Ive been around. Lets talk to regular people going through tough times and how theyre getting through it.

Ruettigers message continues to resonate, perhaps even more so in these uncertain times throughout the world. Its a message that has reached former Irish football players such as Kyle Rudolph, Rick Mirer and Jaylon Smith, among many others, as well as baseball greats Derek Jeter and Mariano Rivera and former New York Yankees manager Joe Girardi.

Even the late great Kobe Bryant found himself a bit star struck nine years ago when Ruettiger was in the Staples Center before a L.A. Lakers-Sacramento Kings game where Ruettigers daughter Jessica Noel Ruettiger, an aspiring singer/actress was about to offer her rendition of the national anthem.

My daughter, who Im proud to say graduated from the Berkeley School of Music and the Boston Conservatory of Arts in two weeks, was preparing to sing three or four hours before the game, and Kobe comes out and starts shooting around, Ruettiger said. I watched him for about an hour. I thought to myself, How long is he going to shoot? I asked a guy, Does he do this before every game? And he said hes out here two hours before every game.

So I said Id like to meet him and shake his hand, maybe get a picture with him and an autograph. The guy said, You dont disturb Kobe when hes getting ready for the game. And I said, I totally get that.

Then Bryant looked in Ruettigers direction.

He says, Rudy? Are you Rudy Ruettiger? Ruettiger recalled. I said, Yeah. He said, Are you the real Rudy? And I said, Yeah. And he got really emotional. Tears were rolling down his cheeks. He was serious.

He says to my son (Daniel), Your dad is my hero. When I was 16-years-old, my father showed me your dads movie when I was in Italy. The only reason Im out here is because of your dad. It reminds me of my talent and that I cant take it for granted.

Such is the universal and long-lasting appeal of Ruettiger, who spoke to a gathering of businessmen at the World Trade Center two months before a terrorist attack brought both skyscrapers down. Bryants message to Ruettiger resonated back on him and his experience of getting accepted to Notre Dame, playing in the 1975 Georgia Tech game, and sacking Yellow Jackets quarterback Rudy Allen.

It was the philosophy of the movie he picked up on, said Ruettiger of Bryant. He said, I have a tremendous amount of talent, but I also had my pity parties. I said, We all have done that, havent we? He said, Yeah, but what that movie taught me was that if you work hard and I work to get better every day, where will I be 20 years from now?

I said, Thats how I looked at Notre Dame football. I wasnt any good, but if I worked hard, what if I got a chance to play? Would I be ready? Same philosophy.

He said, I swear I watched that movie a hundred times. Weve all made our mistakes, but we learn not to live in our mistakes. Thats the other lesson you taught me, Rudy.

Speaking of indomitable spirits, Ruettiger once found himself at the same event as Major League Baseballs all-time hit leader Pete Rose. Rose wasnt quite as impressed with Ruettigers story as the masses who have gravitated to it.

Pete Rose kept saying, 4,292 hits. 4,292 hits, 4,292 hits, Ruettiger recalled. He kept repeating it. And then he says, One tackle! Way to go, Rudy!

Ruettiger hopes his message via the Rise Above With Rudy podcast will be beneficial during these trying times. The message in good times or bad carries the same weight.

There are way better stories than mine, Ruettiger said. I get that. But anyone who has been through tough times and has remained positive and believed and persevered can relate to it. The message is universal and we want to share that message through our podcast.

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Rudys The Name, Motivation Still His Game - 247Sports

Dreamstime photos sent for a sleeping better slideshow.

Cierra Noffke, Staff Writer April 15, 2020

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The waves of the coronavirus have left most of us deserted in our homes, dwindling beneath our desire to go back to sleep or to go out into a functioning society once again. I have found, with the progression of these past few weeks, that mustering up the will to finish my homework, to attend live classes, and funnel valuable energy into upcoming projects takes a special streak of motivation.

Thus, I have compiled a list of methods to help anyone struggling with productivity. There is no secret to these suggestions. If you want to achieve something, you actually have to go and do it. Sometimes, though, we need a little help getting out of our beds and our pajamas.

My number one suggestion isnt on the list because it is something Ive tucked away into every morsel of advice: be kind to yourself. Quarantining and isolating is rough. Looking at the news for too long brings waves of anxiety.

If youve managed to accomplish something, anything, be it putting on a new pair of pajamas or making something special for lunchcongratulations! You have done something and I have full faith that you have done it well.

If youre still in bed, thats okay too. Maybe this list will give you something new to think about.

Roll your eyes if you want, at this one. Drinking water purifies your body. Your cells are craving it from the second your eyes open from your first (or third) slumber. A large portion of your body is composed of water and if you dont replenish yourself enough times in a day you will become dehydrated and tired. Drink some water. If you dont like water try squeezing in some lemon, slicing fruit into your glass or using one of the helpful tips from this health system website.

Make yourself some tea or coffee

For this bit, I will share some coveted and secret barista advice from a retired barista herself. We all have different susceptibilities to the taste of tannins (the stuff that makes coffee bitter), so some of us will like it and some of us wontand thats okay! Making a cup of coffee (or tea if you dont like the coffee so much) gives your cells a little jolt of caffeine.

Attempt some exercise

Get moving! Exercising releases a wealth of endorphins, oxygen and other nutrients to your body. Sometimes, exercising rewards you with extra energy for the dayand helps you sleep better at night. Stretch on the ground in your jammies, sprint down the street or go for a walk in the woodswhatever you choose. Anything you do counts, just as long as you try.

Go outside

Go out and breathe some fresh air into your lungs. You need it, similar to the way you need water. This article published by Harvard Medical school supplies several interesting facts, linked to studies, about rejuvenation, joy, and energy sparked from wandering in the great out of doors. Sunlight is, truly, healing (just dont forget sunscreen). If its possible, try moving your work outside. If its nice, go for a nature walk. If its not so nice, stare moodily out the window whilst listening to Mozarts Requiem. It does wonders for the soul.

Treat yourself

This one I will leave up to you, although I do have an article of quarantine recipes here if the notion strikes you. If you are so inclined, put a facemask on, take a bath, watch your favorite movie with your favorite blanket. Add whipped cream to your coffee as a delightful surprise. Bake something warm and sweet. Whatever you choose to do, put all the extra love you have inside it and I promise itll be rewarding.

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How to find motivation in the quarantine - UNCW Seahawk

For every burgeoning young footballer, it isimportant to keep in mind your idols your standard-bearers, your icons, the model professionals tohave trodden the path you see before you.

For every burgeoning young Portuguese footballer, there is one immediately obvious candidate.

Despite being a central defender, 19-year-old Portugal youth international Gonalo Cardoso will never forget the time he met Cristiano Ronaldo.

The summer 2019 signing from Boavista, who was West Hams youngest recruit of the off-season, has played a pivotal role at the heart of Dmitri Halajkos U23sso far this campaign.

Blessed with a superb natural reading of the game, the Marco de Canaveses-born defender has made 18 appearances in all competitions, helping his side to seven clean sheets on the way to being named in his first Premier League matchday squads in January.

Cristiano Ronaldodoesnt play my position, but he is a hero of mine. His motivation and how he works its incredible

Gonalo Cardoso

Such form has also translated to the international stage, with Cardoso joining West Ham having represented Portugal at last summers UEFA European U19 Championship finals, before captaining the U20s for the first time against England in November.

It was in training with his country, however, where Cardoso enjoyed an encounter with the five-time Ballon dOr winner and it was one he could scarcely fathom.

As a Portuguese centre-back, I really liked watching Ricardo Carvalho and Pepe, he told whufc.com. Then there are internationals like Virgil van Dijk and Sergio Ramos, who are unbelievable.

As an idol, I really like Cristiano Ronaldo not for his position, but for the way he works, the way hes got the way he is now.

I met him with the national team last summer. We were preparing for the European U19Championship finals in Armenia. We were in the gym in Portugal doing some exercises and he walked in like nothing.

We looked around at each other and asked What is he doing? What was crazy, but it shows how he works, was that he joined in during his holidays, on a Sunday!

"He was in Lisbon with his family on holiday, and hed decided to come to the training ground to train. On his holidays, he was there.

Look at his story. He started from nothing but he started growing, working hard, and he has been at the top for so many years, which gives you motivation as a player.

He doesnt play my position, but he is a hero of mine. His motivation and how he works its incredible.

Having grown up in the comparatively modest surroundings of Marco de Canaveses there are only 10,000 people, Cardoso laughed and grafted his way into the Premier League, it would surprise few should the centre-backs grounded mentality helped him to similarlyshine under the bright lights of London Stadium.

Excerpt from:
Gonalo Cardoso: I take motivation from Cristiano Ronaldo's incredible work ethic and attidude - West Ham United F.C.