Fall Motivation


Last Thursday brought us the first day of fall; a season that ushers in red, orange, and yellow leaves, cool days, cooler nights, and Pumpkin Spice Lattes! With that said, some of us may need to refocus on our fitness goals, while others meet their goals and must write new ones. Wherever you are on your fitness journey, Kazi can help you reach your goals!

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Arnold Schwarzenegger

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” -Hippocrates

“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.” -John D. Rockefeller

“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce Lee

“Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them.” -Orison Swett Marden

“You can’t depend on your eyes when your imagination is out of focus.” -Mark Twain

“Energy & persistence conquer all things.” -Benjamin Franklin

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan

“The secret of getting ahead is getting started.” -Agatha Christie

(Source: The Huffington Post)

Monday Motivation: Back to School Edition


Back to School season is finally here! Some of you have been in school for several weeks, while others are trying to squeeze the last bit of life out of summer. Let’s look at some quotes that will keep everyone (parents and students) looking forward to crushing goals this year!

“This is a new year. A new beginning. And things will change.” –Taylor Swift

“You’re off to great places, today is your day, your mountain is waiting, so get on your way!” –Dr. Suess

“Work hard, nap hard.” -Demi Lovato

“Sometimes you have to do what you don’t love, so you can do what you love.” -Unknown

“Be so good they can’t ignore you.” -Steve Martin

“Be curious, not cool.” -Unknown

“Sometimes we’re all too quick to count down the days that we forget to make the days count.” -Unknown

“You can never be overdressed or overeducated.” -Oscar Wilde

“A person who never made a mistake never tried anything new.” -Albert Einstein

“It always seems impossible until it’s done.” -Nelson Mandela

“Nothing is impossible, the word itself says I’m Possible!” -Audrey Hepburn

“If opportunity doesn’t knock, build a door.” -Milton Berle

(Credit: seventeen.com, lifehack.org)


Monday Motivation from the NFL


Having the ability to motivate 53 men to play together for 17 or more weeks, with a common goal of winning a Super Bowl, takes a special kind of coach. We’ve chosen some of our favorite quotes, from the best motivational speeches in football, to celebrate the fact that football is back!

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” –Vince Lombardi

“Nobody who ever gave his best regretted it.” -George Halas

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” -Tom Landry

“A winner never stops trying.” -Tom Landry

“Success is not forever and failure isn’t fatal.” -Don Shula

“Without self-discipline, success is impossible, period.” -Lou Holtz

“Your talent determines what you can do. Your motivation determines how much you are willing to do. Your attitude determines how well you do it.” -Lou Holtz

“Confidence doesn’t come out of nowhere. It’s a result of something…hours and days and weeks and years of constant work and dedication.” -Roger Staubach

“You can learn a line from a win and a book from a defeat.” -Paul Brown

Photo Credit: Getty Images

5 Ways to Motivate Yourself

We all need a jump start sometimes; something that gives you a jolt of energy to get off the couch and do something, no matter how spectacular or mundane. Unfortunately, there aren’t always inspiring speeches, movies, or songs that are going to do the trick to get us motivated. That’s when you have to rely on your most basic skill of all to get you up and move: yourself.

Now, self-motivation is hard. If it was easy, everyone would be achieving more, be in amazing physical condition, and be striving for new goals every day. Obviously, we aren’t all superhumans who can turn ourselves into motivation machines at the blink of an eye. The reality is, if we practice a few things every day that help us motivate ourselves, we will see a great improvement in our personal inspiration to be active, achieve more, and reach our goals.

Here are the 5 best ways to motivate yourself:

Good Ol’ To-Do Lists

Do this before you go to sleep for the next day, that way you wake up with an action plan and don’t forget what you were excited about accomplishing the day before. 

Setting New Goals

Mix up your goals. If you have been trying to lose 5 lbs in a month, change your goal to being active 20 days this month. Shifting your perception of a goal may be the perfect kickstart to keep you motivated towards achieving it.

Form A Habit

If you are known for getting up in the morning and wasting a bunch of time, try to make a habit of doing something that helps you achieve your goal. Don’t forget to mark it off  your calendar to keep you accountable.

Change Up Your Diet

There may be nothing wrong with your current diet, but changing up what you eat while trying to achieve something new may be the jolt your body needs to identify a major difference in mind and body function.

Encourage Others

Positivity and encouragement is contagious. Don’t be afraid of spreading it, because doing so may just lead to you getting a case of the motivation yourself. Plus, helping others achieve their goals is rewarding for you, as well!

Top 5 Motivational Speeches

We all have seen some form of locker room speech, the company-wide oration, or motivational monolog that gets us excited for what’s ahead. Sometimes, we even give ourselves motivational speeches to get ourselves off the couch and doing what we know is best for us and others. Some of the best motivational speeches are based on politics; others are based on sports. Many are about facing obstacles head-on with a disregard for the challenges that stand in your way.

Here’s to those speeches that motivate, inspire, and activates something inside to persist in times of struggle, achieve greatness in times of doubt, and ultimately to achieve our goals.

The Top 5 Motivational Speeches:

  1. Sylvester Stallon: Rocky Balboa (2006)

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  2. Steve Jobs: How to Live Before You Die (2005)

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  1. Charlie Day: Commencement Address (2014)

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  2. Al Pacino: Inch By Inch (1999)


  3. Charles S. Dutton: Rudy (1993)

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The 10 Best Sports Movies of All Time

An incredible summer Olympics have finally wrapped up in Rio. Many of the medals awarded in the last few weeks have come as a result of incredible stories of motivation, teamwork, and perseverance. These stories, while often times overwhelming, are all around us. A great tale of overcoming obstacles, or rising above difficulty always gets us up off the couch and ready to do more. That’s why this week we have chosen to mobilize around the top ten best sports movies of all time.

  1. Rocky (1976)

  2. A League of Their Own (1992)

  3. Rudy (1993)

  4. Million Dollar Baby (2004)

  5. Coach Carter (2005)

  6. Remember the Titans (2000)

  7. We Are Marshall (2006)

  8. Bend It Like Beckham (2002)

  9. Hoosiers (1986)

  10. The Blind Side (2009)

If you’re feeling down and want a great motivator, make sure you watch these ten great movies.

Think others should be in the top ten? Let us know by commenting below, or emailing us at customerservice@miadisolutions.com.


Cross Training Benefits

Cross-training has been an ever-present term in the running community over the past decade. It is defined as “training in two or more sports to improve fitness and performance, especially in the main sport.”

Google Trends data suggests high and sustained levels of interest and there are countless books written about it, including Cross-Training for Dummies.

Typically, most people will discuss some of the biomechanical benefits of cross training. They say that it improves overall fitness, reduces injuries, and enhances “active recovery” (Men’s Fitness). Some say it improves weight loss, and Runner’s World says that it can “increase the number of time runners spend training without accumulating fatigue or getting injured.”

As none of these articles cite genuine scientific research on the benefits of cross-training, we suppose one simply must take the authors’ word for it.

Or should we?

The New York Times in 2011 issued a report that looked at the body of scientific evidence behind cross-training. The conclusion? No significant evidence of improved performance and no significant evidence of reduced injury incidence.

Now, the American Orthopedic Society for Sports Medicine suggests cross-training because it is beneficial for one’s overall health. That is fairly intuitive of course. Just like running has a salutary impact on one’s “running health”, exercising other parts of the body surely boosts your health on a broader basis.

But here is what is said on actual performance improvements (emphasis added):

Hirofumi Tanaka, an exercise physiologist at the University of Texas in Austin, came to that conclusion more than a decade ago in a review of published papers. Studies comparing athletes, both trained and untrained, had found that only one factor mattered if performance was the goal: training in that sport.

Since then, he said, there have been numerous small studies, asking the same question and coming to the same conclusion. For example, two subsequent recent studies — one involving moderately fit runners and the other trained runners — found that adding cycling to a running program did not improve running performance.

The article continues by then examining the impact of cross-training on injury prevention:

Dr. Willem van Mechelen, head of public and occupational health at VU University Medical Center in Amsterdam, looked at data on injuries in runners and tried to tease out the factors that were linked to them. And he concluded that the only way to prevent running injuries is not to run.

The harder you run and the longer your running distances, the more likely you are to get injured. And, he wrote, among the factors “significantly not associated with running injuries” is “participation in other sports.”

Unless cross-training means you simply do less of your primary sport, then, don’t expect it to protect you from injuries.

In fairness, resistance training (like weight lifting) has been shown – in some cases -to produce improved performance. But the impact is intermittent and depends on the activity for which you are cross-training.

Nevertheless, there is one benefit to cross-training that is surely undeniable; there is a reduction in burnout risk with cross-training. Participation in a rigorous training program is tiring physically and mentally. Having an activity that keeps you moving (lowering frustration risk) but reduces your involvement in the core activity (e.g. running) reduces the risk that you will lose the love for your exercise and view it as a chore instead.

Keep up the cross-training! Not only will it make you faster or reduce your injury count, but b it will provide some degree of the mental piece, variability, and excitement for your morning workout.

(Image credit: TryCardio)