Sample Monday Motivation

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Date: 17th March 2014

 Motivational Quote

“Don’t judge each day by the harvest you reap but by the seeds that you plant.”

- Robert Louis Stevenson


Words of Inspiration

Take Stock

Slow down and take stock of where you are and where you are going. Are you still heading in the right direction, achieving your goals or do you need to adjust your course? Are you getting what you want or is what you want still just out of reach? Are you enjoying the journey so far, or do you feel discouraged and upset about what is not happening?

Use a few seconds as an opportunity to pause and to celebrate every aspect of your life. To receive everything that Life hands you—the bitter and the sweet, and then to give thanks for it all. To look disappointment in the eye and smile anyway. And to ponder—What else is possible for me?

Congratulate yourself on where you have reached on your journey so far, and celebrate your achievements. Grant yourself the time to take a fresh look at where you are and where you want to be. It's time to re-envision, re-think, review and re-group your internal energies.        



Question & Answer


Dear Namita, 
I've been working out regularly since the beginning of the year, first with Yoga Booty Ballet videos, the last few months with EA Active Sports for the Wii. Both programs use a lot of squats and various forms of lunges; EA Sports also uses kick-ups which I am now skipping because they are too painful to do. None of these exercises were painful when I started working out (other than the usual muscle soreness from actually using muscles that haven't had a real workout in a long time). The last 3 weeks or so I have been having increasing pain in my knees, most in the top of my knee. It was suggested to me that possibly I haven't been working the different groups of muscles in proportion (i.e. strengthening the front of my legs more than the lateral muscles attached to my knees). I'm just wondering if you have some suggestions to overcome pain. Thanks in advance.


Dear Anishta,

Pain is a signal you shouldn't ignore. First: Stop doing the exercises that cause pain. Today. Perhaps it's time to change your workout routine to incorporate more stretching and strength-building exercises. Lunges and squats give you good cardio, but you can get your heart rate up just as effectively by doing household chores. Whatever your fitness goals are, they don't require squats to get there. Stop doing them and give your knees a chance to heal. Maybe you could use add more variety to your workouts by taking up swimming? That's easy on the knees, and will definitely give you a workout. And if your knees don't start to feel better after a few weeks, then see your doctor.

You can follow these 10 knee strengthening exercises at It is better to do these exercises under the supervision and guidance of a qualified physiotherapist at least initially because faulty exercises may cause further damage to the joint.
In fitness,
Namita Nayyar


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