Addiction is a complex and chronic disease that affects millions of people worldwide. Whether it’s drug and alcohol addiction, gambling, or even addiction to food or technology, the impact on the individual and their loved ones can be devastating. While there is no one-size-fits-all solution to overcoming addiction, one effective tool that can be used in conjunction with traditional therapies is exercise. Of course the first step is not being in denial about your addiction. In this article, we will explore how working out can help with addiction and the science behind this.

Firstly, let’s understand what addiction is and how it affects the brain. Addiction is a brain disease that involves compulsive behavior despite the negative consequences it brings. The brain’s reward system plays a significant role in addiction, as addictive substances or activities stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward. Over time, the brain becomes dependent on the substance or activity to release dopamine, leading to the compulsive behavior we see in addiction.

Now, let’s delve into how exercise can help with addiction. There are several ways in which working out can positively impact addiction recovery.

Exercise as a Natural High

When we exercise, our brain releases endorphins, also known as the “feel-good” hormones. These endorphins are responsible for the feelings of euphoria and happiness that we experience after a workout. This natural high can help individuals in recovery from addiction to replace the dopamine rush that they previously got from the addictive substance or activity. Exercise can provide a healthy and sustainable way to feel good and combat cravings.

Exercise Reduces Stress and Anxiety

Stress and anxiety are common triggers for addiction. Exercise has been shown to be an effective stress-reliever and mood-booster. Regular exercise can help reduce stress and anxiety levels and improve overall mental health. Exercise stimulates the production of neurochemicals like serotonin, norepinephrine, and gamma-aminobutyric acid (GABA), which have mood-stabilizing effects.

Exercise Creates Structure and Routine

One of the biggest challenges of addiction recovery is establishing structure and routine in daily life. Exercise provides a healthy way to create structure and routine in the recovery process. By committing to a regular exercise routine, individuals can establish a sense of discipline and consistency, which can help build self-esteem and confidence.

Exercise Provides a Sense of Community

Many individuals struggling with addiction feel isolated and alone. Exercise can provide a sense of community and social support. Group fitness classes, for example, can provide a sense of belonging and accountability. Being around like-minded individuals who share a similar goal can be motivating and empowering.

Exercise Boosts Self-Esteem and Confidence

Addiction can have a profound impact on an individual’s self-esteem and confidence. The feelings of guilt, shame, and worthlessness that often accompany addiction can be debilitating. Exercise can provide a sense of accomplishment and achievement, leading to increased self-esteem and confidence. As individuals reach their fitness goals and see the physical changes in their bodies, they may feel a sense of pride and empowerment that can spill over into other areas of their life.

Exercise Promotes Physical Health

Addiction takes a toll on the body, and often leads to poor physical health. Exercise can help individuals in recovery to improve their physical health and address the damage caused by addiction. Regular exercise can help reduce the risk of chronic diseases like heart disease, diabetes, and cancer. It can also improve sleep quality and reduce inflammation, leading to overall better physical health.

The benefits of exercise in addiction recovery are clear. However, it’s essential to note that exercise alone is not a substitute for professional treatment. It’s crucial for individuals struggling with addiction to seek professional help from a therapist or counselor who specializes in addiction.

Millions of people are affected by drug addiction every year. A person may believe that all is well in their lives and that the drug addiction is under control.

 

Some people believe that their addiction is helping them reach certain goals. However, addiction can often take over a person’s entire life and cause them to lose sight of reality.

 

Many people suffering from addiction are unable to do all they wish to do. Addiction can often be a major roadblock to reaching your full potential.

Definition of addiction

According to the National Institute on Drug Abuse, drug addiction is a “chronic, often relapsing brain disorder that causes compulsive drug use and seeking, despite the harmful consequences for the addict and those around him/her.”

 

This explains how drugs alter brain chemistry and how the brain functions. Drugs alter the brain’s communication system, by either mimicking brain neurotransmitters or making the brain release too many neurotransmitters.

 

Both of these effects can lead to brain dysfunction and make it more difficult for the brain not to produce its neurotransmitters.

These are some of the characteristics that can lead to drug abuse and addiction

Although anyone can become addicted to drugs, some people can be more inclined to drug abuse or addiction. According to the National Institutes of Health, people who abuse drugs or become addicted to them are more likely to have one or more of these characteristics.

 

• A mental illness such as schizophrenia, bipolar disorder, depression, or anxiety.
• Access to drugs is easy
• Low self-esteem
• Relationships are difficult
• High levels of stress

 

Some people are more likely to develop an addiction if they live in a society where drug use is accepted.

The stages of drug addiction

The NIH explains that drug dependence usually develops over time, through certain stages.

 

• The person may experiment with the drug, but only occasionally.
• Regular use: They start using the drug regularly and then change their lifestyles to accommodate it.
• Daily preoccupation: The person is more focused on drugs than any other aspect of their lives, and may start using other drugs.
• Dependence: A person becomes dependent on drugs, even though they deny that there is a problem. Their physical condition worsens and their relationships with their loved ones suffer severe damage.

 

Once addiction sets in, the brain’s reward systems are rewired to require the drug to function normally. The addict no longer feels the need to get high but is driven by the need to survive the day.

Drug Addiction and its Effects

These stages indicate that an addict has difficulty leading a productive and fulfilling life. They might have difficulty achieving their full potential or may struggle with a variety of issues. 

 

According to the Mayo Clinic, there are several possible addiction-related issues.

 

• Problems with mental and physical health
• Addiction nails, hair, and teeth become brittle
• Loss of consciousness, coma
• Concealing a communicable illness from needles or unprotected sexual activity
• Accidents
• Poor hygiene
• Suicide
• Conflict in relationships
• Problems at school or work
• Legal questions
• Financial struggles

 

Addiction can affect many aspects of a person’s life. Addiction can alter brain function and affect the way he/she interacts with others. A person who is addicted will not function at their best.

 

They are therefore unable to complete many essential tasks in their lives. They must get help for their addiction and stop using drugs to take control of their lives.

 

Aftercare

It doesn’t mean that someone is free from addiction. It’s a chronic condition, similar to heart disease or diabetes, that requires lifestyle changes to manage. It is crucial that those in recovery from addiction make active efforts to keep sobriety. Relapse is possible if you feel that everything is finished once you have reached maintenance.

Aftercare is a way to keep on track and practice what you have learned in rehab. After completing a rehab program, we recommend that you continue to receive aftercare, whether it is individual therapy, support groups, Physical Fitness Program, or a 12-step meeting.

SMART is an newer recovery approach.  SMART is based on scientific methods rather than on spirituality, with a heavy emphasis of self-empowerment, cognitive-behavioral techniques, and coping with cravings.

History of SMART Recovery

The main groups for those seeking to recover from addiction were Alcoholics Anonymous and Narcotics Anonymous. However, some people were uncomfortable with the idea of God or spiritual principles being used in these groups. Rational Recovery, founded in 1985 to combat this problem, focuses on self-empowerment based on scientific principles and avoids the notion of a higher power or a spiritual focus.

Rational Recovery was established in 1992 as a U.S. nonprofit organization. In 1994, it was renamed SMART Recovery. Currently, SMART Recovery’s funding comes from three primary sources: donations, publication sales, advertising, and publications.

What is the 4-Point Program

SMART recovery is currently used at many luxury rehab facilities. SMART Recovery developed a 4-Point program that breaks down the four phases of addiction treatment. These are the 4 phases of treatment and recovery from addiction.

• Building and maintaining motivation to stay sober.

• How to deal with urges: Understanding triggers and the best ways to reduce them.

• Management of Thoughts, Feelings, and Behaviors: Learn how to prevent relapse, find self-acceptance, and handle difficult emotions.

• Living a balanced life: Setting realistic goals for a sober lifestyle and making adjustments to support a successful recovery process.

Each phase can be accomplished using cognitive-behavioral therapy (CBT) principles, focusing on changing addictive behaviors.

What makes SMART different from 12-Step programs

Although the SMART Recovery program uses a group-based model that encourages mutual self-help, few similarities exist. The one thing that SMART Recovery and 12-step programs have in common is their emphasis on abstinence from substance abuse.

SMART Recovery, however, does not rely on a 12-step program, spiritual principles, or a higher power. Instead, it focuses on evidence-based treatments that incorporate a wide variety of interventions such as CBT. It also does not label participants with “alcoholic” or “addict” labels.

AA and NA believe that alcoholism can be treated but not cured. Although SMART Recovery doesn’t consider addiction a disease, members can refer to their addictions if necessary. SMART Recovery views alcoholism more as a behavioral problem that can be fixed and not a part of a person’s identity.

Maladaptive Behavior vs. Chronic Disease

SMART Recovery views alcoholism as a maladaptive behavior that can be corrected. Instead of seeing addiction and alcoholism as chronic diseases, SMART Recovery encourages those with addiction not to view themselves as powerless or dependent on their condition but to see themselves as empowered and able to overcome them.

Programs like NA and AA, which see addiction as a chronic condition rather than a maladaptive behavior, recognize the need to provide ongoing treatment for an individual’s entire life. This is similar to diabetes or other chronic diseases. Addiction is a progressive and relapsing illness that requires intensive treatment, continued aftercare, and support from family and friends to sustain sobriety throughout a person’s life.

Alcohol use disorder is a chronic, relapsing mental illness. The National Institute on Alcohol Abuse & Alcoholism describes AUD as “compulsive drinking, loss of control over alcohol intake, and a negative emotion when not using.” 

Other support groups that don’t use a 12-Step model

SMART Recovery isn’t the only self-help organization that doesn’t follow a 12-step or spiritual model. Others include:

• Women for Sobriety is a self-help group is dedicated to helping women who identify as females work towards recovery from drug and alcohol addiction.

• LifeRing approaches recovery from the view that you are the best person to decide your treatment approach. LifeRing provides mutual support but does not include sponsors, 12-steps, or spirituality.

• Moderation Management: aims to reduce the early stages of problem alcohol use and reach those who cannot attend traditional 12-step programs that would label them an addict or an alcoholic.

• Secular Organizations for Sobriety approaches the recovery process from an abstinence-based approach and expresses openness for other pathways to recovery without a spiritual foundation.

Physical fitness is a condition of well-being and healthy living and, in particular, the ability to do certain tasks, sports and activities without experiencing excessive pain or difficulty. Physical fitness involves your body’s ability to move and work effectively. It involves your ability to breathe efficiently and to use your muscles effectively, such as when lifting weights. And it includes your capacity to do activities that are of an above average amount of intensity, to keep up with advancing age, or to cope with conditions that may cause you discomfort, like obesity.

The term “physical fitness” can be defined as various aspects of an individual’s ability to engage in physical activity, including endurance, muscle strength, muscular power, flexibility, and balance. These aspects can be improved through exercise, dieting, occupational training, or disease control. Exercise promotes circulation, strengthens bones and joints, prevents osteoporosis, decreases the risk of certain diseases like diabetes, heart disease, and some cancers, increases blood pressure, improves lung function and lowers blood cholesterol. Some diseases that physical fitness prevents include obesity, heart disease, asthma, stroke, type 2 diabetes, arthritis, macular degeneration and HIV/AIDS.

Menopause is a natural part of aging. But even during menopause, women can still benefit from regular exercise. Menopause doesn’t necessarily cause a loss of energy, but it does mean reduced estrogen production. That’s one reason why exercise during menopause is especially important, since exercise helps control estrogen levels and may promote prevention of breast cancer, endometrial diseases, stroke, osteoporosis, rheumatoid arthritis, colon and prostate cancer, high blood pressure, diabetes, HIV, gallbladder disease, and some forms of depression.

The benefits of physical fitness extend beyond the biological benefits. It also has mental and emotional benefits. One study found that those who were more fit and mentally active were more satisfied with their lives. Other studies have linked the improved memory and concentration of physically fit individuals to lower rates of serious accidents on the job, in school, at home and on the road. In fact, those who exercise are less likely to experience stress, depression, alcohol abuse and other negative lifestyle changes.

The three most important components of physical fitness include cardiovascular activity, muscular strength and flexibility, and balance. If you can do light aerobic exercise (such as walking, swimming, or jogging) or some weight-bearing exercises every day for three minutes, you’re already on your way. The easiest way to get started is to find a good, low-impact, enjoyable activity, such as walking, cycling, or rowing.

If you’d like to increase your fitness level and your ability to live a healthier life, consider taking a physical fitness class. With a good instructor and a variety of interesting, challenging activities, you can improve your health and reduce your risk for disease and injury. Exercise doesn’t have to be an overwhelming burden. Consider starting a walking routine today. You’ll be glad you did.

What is physical activity? I believe it should include all activities, at any level, that an individual engages in to enhance his well-being. Physical activity is defined when the output of an activity requires an investment of time, work, and energy. Physical activity also covers all activities, at any level, done during any period of time or night-time.

It is useful to use these broad definitions to explain the range of activities included in what is physical activity. The activity can take place in many forms and the level of involvement differs among individuals. Some types of activity are more common in certain settings and environments, so they would be considered a “dominant” definition. For example, activities most commonly associated with outdoor pursuits, sports, and work are often considered the dominant definition.

An activity that meets the dominant definition for physical activity can range from light jogging to swimming to vigorous-intensity aerobic exercise, and even walking to high intensity workouts like those practiced by body builders. Jogging and swimming would likely be considering light jogging or swimming, but more intense aerobic exercises could be required for swimming or cycling. Walking, on the other hand, would likely be considered mild walking or even walking as part of a workout routine. This broad range allows for a wide variety of possibilities. An individual could participate in activities that require the same amount of strength or power as lifting weights, while at the same time performing something fun and interesting.

Many people in the world health and fitness arena are beginning to ask what is physical activity, and how it relates to maintaining a healthy weight, being physically active, and living a longer life. As the definition continues to change to include more of a broad spectrum of activities, many are becoming interested in how their body speaks about their lifestyle, their mind-body connection, and their overall level of mental and emotional health. With so much interest in finding a healthier way of living, it’s no surprise that we are hearing more about the need for a broad spectrum of physical activity, and a better understanding of how the brain and the body interact to promote wellness.

While many of us participate in some form of physical activity during the course of a typical day, we may not be exercising at a level that promotes our well-being and overall health. One of the most common questions asked by those in the fitness world is whether or not they are exercising at a level that is optimal for their age, height, gender, and fitness level. The simple answer is yes: every single person on the planet needs to engage in some type of physical activity on a daily basis in order to remain healthy and active. Those of us who choose to be sedentary through lack of motivation or poor self-motivation will find that we can still reach our fitness goals by taking advantage of the benefits of being active in our communities through sport and exercise programs, taking a gym class, joining a walking group, or even joining a family fitness class. If you are interested in participating in a variety of types of physical activity, you should investigate the options available to you to find out what it is best for you.

Many adults have reached fitness goals by making the decision to become more physically active and take part in sport and recreational activities. It is possible to live a more active life while reducing your risk of developing health problems such as obesity and high blood pressure. Many of the most successful and famous people on the planet were able to achieve their fitness goals despite being much older than most of us are today. Don’t allow yourself to become another statistic. Make the decision to get moving, and make it a daily habit!

Different Types of Exercise For Women

What types of exercise are there? Take a typical vehicle, for example, it’s not only the engine that needs to be in top working condition prior to you take off for a long drive; every part of the vehicle breaks, tires, suspensions, engine oil, etc. The question you need to ask yourself when considering different types of exercise is if they are safe. Even if your car was an old beat up heap of rust and neglect when you bought it you still would not be driving it. The car you drive is one of your most expensive investments.

One of the key benefits of a regular physical activity routine is that it stimulates your immune system, helping your body ward off colds and flu. Regular aerobic exercise also helps to reduce your risk of developing diabetes, high blood pressure, heart disease, stroke, cancer and osteoporosis. For these reasons as well as to maintain optimum health it is vital that you engage in at least some form of exercise regularly.

So what types of physical activity can help you reach your fitness goals? The answer is anaerobic exercise. It can be any physical activity that uses large muscles to push against or pull against some type of resistance. The type of exercise you choose will depend on your current physical condition as well as your goals. If you are recovering from an injury or illness, it is essential to talk with your doctor before embarking on any kind of strength training or physical activity. He or she can recommend anaerobic exercise, which will not only be safe but will also help you to recover much faster.

Another benefit of participating in different types of exercise is the increased energy levels that you feel during and after exercising. This is also known as the endorphin sensation which can have a positive effect on your mood. Some studies even indicate that exercise can reduce the signs of aging such as wrinkles and dry skin. In addition to the health benefits of regular exercise there are also some social benefits to participating in the exercise. Not only can participating in exercise help you to be more active but it can also increase your confidence.

In addition to all of these different types of exercise there are many ways that you can incorporate exercise into your life. You may want to begin with low intensity exercises to begin with so that you do not get overwhelmed and out of breath before you know it. Then once you have developed a regular exercise routine, you can slowly increase the intensity of your physical activity as you progress. The important thing to remember is that you should never overexert yourself; otherwise you will run the risk of serious injury as well as psychological problems.

By varying the types of exercise you perform you will be able to gain a greater understanding of what you like to do and what you do not like to do. This can help you to better select types of exercise that you enjoy doing and can stick with. It can also help you determine which types of exercise are best for your health needs. By examining the different types of exercise you can easily determine which ones will benefit your specific needs.

When you have a look at any fitness program, one of the first things that will come to your mind is exercise and diet. But these two are not enough, unless you do not have the correct attitude to go with them. So what are the two most important parts of physical fitness program? These two play a very vital role in making your workout effective.

The first thing you need to understand about the two most important parts of physical fitness is your physical fitness. It means all your movements should be controlled by your mind and soul. In fact it has been proven that physical exercises are only effective when they are being done with a full mind concentration and full spirit. This is the reason why most people who want to do physical exercises often over do it by going to the gym without considering their health or any other problems that might arise during the course of the exercise. They tend to forget their surroundings and concentrate on their routine alone.

Besides this, the regular exercises are only as good as the amount of time that you allot for them. This is why you have to make a decision regarding the amount of time you want to allot for your physical fitness program. If you think you have the time to dedicate then you should do it. But if you feel that you cannot then try to find an alternate schedule to the regular program so that you can have a balanced program between your regular exercises and the physical exercises.

The second part of what are the two most important parts of physical fitness is nutrition. Your diet should include the food that you need to build up your muscles. It means that you should always eat healthy food if you want to have a strong body. The type of food that you eat will also determine how much energy you will have during your exercises. Avoid junk food and opt for foods that are rich in protein and calcium. These are the nutrients that are essential for building strong muscles.

Your workout program should not be ignored when discussing what are the two most important parts of physical fitness program. It should be accompanied by your exercises so that you will be able to maximize the full potential of each program. There are machines that are available that can help you jumpstart your training and build your strength. There are also aerobics and cardio exercises that you can do. If you are going to do both the upper and lower body exercises, then make sure that you are doing the ones that complement each other.

You should learn from people who have already achieved what are the two most important parts of physical fitness program? Ask them how to improve on the program. They can give you some good pieces of advice. Remember, you must always consult your doctor before doing any exercise, regardless of what are the two most important parts of physical fitness program. Your doctor can also tell you that physical activity is best for you.

Choosing Fitness Products

There are many different fitness products on the market today. All of them promise to help you achieve your fitness goals. How do you know which one is best for you? One way to determine that is to read the information provided with the product carefully. Some of the factors you should consider include:

The Best Fitness Products – First and foremost, the most important factor to consider when buying fitness products is whether or not the product will actually help you accomplish your fitness goals. A great example of this would be a treadmill. If the treadmills included attachments you can use to add extra exercise to your walking or running program, then it makes sense to purchase one of these. If it doesn’t, then it’s not worth the money. This is especially important with exercise equipment because people tend to only buy fitness products they actually need.

Choose the Best Fitness Products by Category – Treadmills and elliptical trainers fall into the fitness exercise category, so they are good examples of fitness products you should purchase. These types of pieces of equipment will provide you with the cardiovascular and aerobic activity you need to remain fit and healthy. If you want an even better cardio workout then you may want to purchase a stationary bike instead. These fitness machines provide an excellent cardio workout but will also help you lose weight and tone up your body. They are perfect for people who need an exercise program that will help them lose weight while at the same time increasing their stamina and strength.

The Best Fitness Products by Price – Most people aren’t looking to purchase the most expensive fitness products on the market. Instead, they’re looking for fitness products that will give them the results they need. When determining which fitness products to purchase to keep in mind that the more features you get the more you will spend. Some fitness equipment will also have additional features you may not need such as heart rate monitors or water resistance.

Price Range – Some fitness products cost more than others. Before purchasing any fitness equipment, make sure you shop around and compare prices online. There are many great deals to be found on the internet for top name brand fitness products. You can even find high quality fitness equipment on sale right now! Make sure that you keep in mind the price range you can afford before making any purchases.

Fitness products come in a variety of styles and sizes. They are used by individuals of all ages and for a variety of purposes. When choosing fitness products it is important that you do your homework. Learn about the different types of exercise programs available so that you can find one that is right for you. Many people choose to take advantage of the home-exercise machines, treadmills, elliptical trainers and other fitness equipment that are available. These fitness products are often easy to use and don’t require a great deal of space in your home to store them.

Fitness exercises are activities, designed to improve the quality of life by improving physical performance, reducing stress and enhancing the mind-body relationship. There are many different types of fitness exercises that can be undertaken by individuals to maintain good health and well-being. Fitness exercises are performed to increase muscle strength, improve cardiovascular fitness, decrease body fat, improve bone density, and build muscles.

Exercise is any physical activity that improves or develops physical fitness and total health and well being. People use fitness exercises to increase strength, improve cardiovascular fitness, decrease body fat, improve bone density, and build muscles. Exercise is sometimes used in conjunction with another form of treatment such as diet and nutrition, in order to achieve maximum health benefits.

Fitness exercises are performed to increase muscle strength, improve cardiovascular fitness, decrease body fat, improve bone density, and build muscles. These exercises are designed to promote healthy functioning of the musculoskeletal system and the nervous system. To perform a fitness routine, an individual must be in good overall physical condition. A comprehensive fitness routine includes stretching exercises, muscle strengthening exercises, and cardiovascular activities that are enjoyable to do on a daily basis. A healthy lifestyle is necessary in order to successfully perform fitness routines.

Functional fitness exercises are those exercises that improve and condition specific body areas. These areas include the spine, legs, abdominal muscles, arms, shoulders, and core muscles of the body. These areas are responsible for movement and posture. Individuals who are involved in aerobics and other daily activities are more likely to practice functional fitness exercises, because these activities help to strengthen muscles that are not used during daily activities.

Strength and Flexibility exercises are considered functional exercises because they require the body to use certain movements that require the use of both muscles. For example, while lifting weights does pull the upper body forward, core stability movements also stabilize the lower back. Individuals who participate in strength and flexibility exercises should always stretch before and after their exercise routines. This will help the body to remain limber and prevent injury during exercise.

Fitness exercises should be performed in a low, steady motion with brief rest periods between movements. This helps to protect joints, bones, muscles, and the tendons from damage due to repetitive, high-impact workouts. The squat is one of the most effective functional fitness exercises. Individuals should experiment with different squats until they find the best squat for them.

If you enjoy eating a good balanced diet and doing regular exercise, you are probably looking for a fitness tip of the day. The problem is, there is no single piece of information that is going to cut it all out. You are going to have to come up with your own personal solution to help you get fit and stay fit. Here are a few things you can do on any given day that will help.

First, if you are thinking about what you need to do for fitness tips of the day, go online and look at the various forums that deal with fitness in your area. You are going to be surprised by the variety of topics on any given day. In fact, the subjects change so often you might decide to post something different every day until you find a topic that you find useful. Be sure you post new information on a regular basis so you can keep the discussion going. That’s how you keep the conversation going and people interested.

Second, try your hand at reading a fitness tip of the day on a health food website. Many health sites feature tips on every single type of topic imaginable. You will be able to learn about new foods that are effective weight loss, new exercises that are great for increasing muscle strength, and much more. If you are interested in a particular fitness tip, there will probably be a lot of content on the page dedicated to explaining the tip and how it can benefit you. Check out these sites often and use them as a resource when you need them.

Third, use your imagination. There are lots of ways that you can implement a fitness tip of the day. For instance, you could make a list of things you need to eat more of or that you need to eliminate from your diet. Then, write those things down and put them in separate piles. Every time you find an article, blog entry, or coupon about a new form of exercise or healthy eating, mark it on your list.

Fourth, add your own fitness tip of the day to your own personal list. This is a great way to spread information about fitness. Be sure to keep a healthy balance between personal growth and spreading information. A lot of people like to use their personal lists to help them track their progress with an exercise regimen or to motivate them to continue with a certain fitness plan. It’s also a great way to encourage others to join in on the conversation that you are starting.

Finally, be sure that you are always looking for something new to talk about on the fitness tip of the day. Keep an open mind and open ears. Sometimes a great fitness tip comes from a completely unexpected place. Use that to jumpstart your own motivation and inspiration!