Our favourite motivational quotes, all in one article! Whether it’s for sport, work, or life in general, motivational quotes are very popular because of the training power they have.

Personally, I love to repeat in my head the inspiring words of people I admire, like mantras. Motivational quotes have always had a great impact on my actions : they inspire me. I regularly try to find new ones, write them down so I don’t forget them and share them with you on the application.

The road to our personal development is complex. There are pitfalls, mountains to climb, obstacles to overcome, and sometimes we feel like stoping everything. That’s where motivational quotes can help. They are often just a few words, but what a powerful motivator! In order not to give up, move forward with your projects and continue on your path towards a better self.

When you change the quality of your thinking, you change the quality of your life. Our thoughts react to the world in real time. We only control one thing in the universe – our thoughts – and that’s where motivational quotes help us!

Here is a selection of motivational quotes I’ve selected for you.

Don’t forget to share your favorite motivational quotes with us in the comment section below!

Need for some extra motivation? You can read our blogpost 20 self-help blogs to reach your life goals.

L’article 20 Motivational Quotes to Push you Further est apparu en premier sur Bien-être au travail, prévention santé et sécurité en entreprise.

Getting started : sign up

You can create your account in a few seconds : we ask for basic information, or you can sign up with your Facebook or Google account.

Congratulations, you now have a goalmap account. It’s time for action: you can start setting goals !

On that same page, you can also give us a little more information about yourself, such as your country, birth date, the date format you prefer, etc. This information will help us optimize your goalmap experience.

1. Setting goals: you define your life goals and set clear targets and deadlines for what you want to achieve.

Now you are going to select your goals in the Goal store, where you can find about a hundred goals (for now) across 10 categories (Sport & Health, Finance, Work, Intelligence & Knowledge, Travels & Experiences, etc.). You can browse the full list, or search by category and / or key word.

You can of course have multiple goals. We would recommend not to have too many of them, especially at the beginning, as it may be tricky to follow up on all of them. It’s a great idea to select a mix of simple and more complex goals, some short term, other longer term, with a few daily and weekly habits (goals with daily and weekly targets) so that you get a sense of progress and encouragement as you achieve things every day. Of course you can delete a goal at any time if you don’t want it anymore.

Once you’ve found a goal you want to pursue, just click on it and you can then select your trackers for this goal. In the below example, after selecting the goal Exercise in the Goal store, we can now personalize it by selecting which trackers we want to use. Here we are going to add the following trackers : running, gym, push up and swimming.

By clicking on the little bulb next to the tracker name, you can get basic information about this tracker to help you decide whether to add it or not.

Once you’re happy with your selection of trackers, click on the Set your targets button.

You then land on the Set your targets page where you define your targets : the quantity you want to achieve, the recurrence (daily, weekly, monthly, yearly), the end date and other key parameters. This will allow you to have very clear goals (also called S.M.A.R.T. goals) which is the first step to success!

Good job! You are now ready to activate your goal. Click the button at the bottom, here you go, congrats!

Oh, by the way, all your goals are in the « My goals » page! Check it any time to review and edit your goals:

2. Log in : You keep a record of the things you achieve and the steps you take on the path to your goals.

You are going to track what you achieve as you complete activities. If you just ran 10k or swam 1,000m, you are going to log it. In order to do so, you need to go to the New Logs page.

Now you are going to enter that you have just run for example, so you add +1 on the running tracker.

If you want to add a comment on your running session, you can do so by clicking on the comment bubble.

Ok? You’ve entered your activities? Then save your logs by clicking the Save all logs button in the top-right corner.

If you want to review what you have logged in the past, it’s all on the “Log history” page. There you will find the record of your past performances and all the steps you took on the way to your goals. It is like your life goals diary !

3. Analyze your results : check your personal analytics to know where you stand at all times as you progress toward your goals.

The Results pages will show you clearly how you track against your goals. In the menu bar, click on “Results”, then on “Habits” or “Aims” (Results – Habits or Results – Aims if you are on the mobile version). “Habits” are your recurring goals (things you set out to achieve on a daily, weekly, monthly or yearly basis such as « exercise » three times as week). “Aims” are your non-recurring goals (such as « Climb the Everest »).

On the Habits page, you can see where you stand on your daily, weekly, monthly and yearly habits. The donut charts show you what has been completed already, what is on track, not on track, etc.

Click any of the donuts to access further details. Here you can review the status for each of the habits as well as the overall completion rate over the past few periods.

Click any of these trackers or habits to see the individual graph for that tracker in particular, here for example the tracker « swimming »:

This is it on the “Habits” side. You want to have a look at your “Aims” (non-recurring goals)? Click on Results > Aims to access your timeline, where you will visualize very clearly how you are doing. The legend is explained at the top-right. In the example below, visiting Hong Kong has been done already (status is therefore: Completed), but the Everest remains to be climbed (you still have a lot of time for that so status is: On track)!

That’s it, you know more or less everything about goalmap now. You’re ready to rock your life !

If you want to learn more about what we do :

• Follow us on Twitter and/or Facebook
• Read our blog where we give you useful tips to achieve your goals

If anything is unclear to you, or if you have questions or feedback, get in touch with us by email at feedback@goalmap.com — we are committed to constantly improving our website and highly value any feedback coming from our community. You are part of the goalmap team !

L’article How to use goalmap to reach all your life goals est apparu en premier sur Bien-être au travail, prévention santé et sécurité en entreprise.

They have the power to awake strong emotions in ourselves. They give you the strength to achieve great things. They make you want to fight hard. They make you want to train harder. They make you want to run the extra mile. They inspire us to become the best we can be.

Here is a selection for you of 10 brilliant sports movies to push you up! You can find all these videos on our Youtube page too.

Remember the Titans (2000, directed by Boaz Yakin, starring Denzel Washington)

Remember The Titans is based on a true story, which tells the story of a coach’s struggle to integrate a high school football team in the early 1970s. Great performance by Denzel Washington, of course. 

Miracle (2004, directed by Gavin O’Connor, starring Kurt Russell)

The story behind Miracle is one of the most famous events in US sports history:  the U.S. Men’s Hockey team’s victory over the Soviet Union at the 1980 Winter Olympics.  The movie captures the drama of that time -Cold War- and shows how symbolic this game was for the whole world. 

Rocky I (1976 , directed by John G. Avildsen, starring Sylvester Stallone)

What would our list be without Rocky ? No need to tell you the story of this great movie. The «Gonna Fly Now » music theme has been used all around the world, the training scene where Rocky is running in Philadelphia became one of the most famous scenes of cinema… Rocky is not just about boxing of course, it’s also a tribute to the American Dream.

Rocky won three Academy Awards in 1977, including Best Picture.

Coach Carter (2005, directed by Thomas Carter, starring Samuel L. Jackson)

Samuel L. Jackson is surely one of the best actors in recent times. In this movie, he plays the role of a high school basketball coach who is determined to bring out the best in his athletes. Coach Carter is also about racial tension and difficult cooperation between communities.

Chariots of fire (1981, directed by Hugh Hudson, starring Ben Cross, Ian Charleson, Nicholas Farrell)

The best running movie of all times, Chariots of fire tells the fact-based story of two British athletes in the 1924 Olympics: Eric Liddell, a devout Scottish Christian who runs for the glory of God, and Harold Abrahams, an English Jew who runs to overcome prejudice. The opening scene shown on our playlist is still in all memories: the Chariots of fire theme song by Vangelis fits perfectly on a running playlist. The movie won four Academy Awards in 1982 including Best Picture and Best Original Score.

Million Dollar Baby (2004, directed by Clint Eastwood, starring Hilary Swank, Clint Eastwood)

The relationship between the coach (Clint Eastwood) and the athlete (Hilary Swank) is very inspirational : Clint Eastwood is a tough coach that will help her improve every day. This movie makes you want to train harder, and run that extra mile or do those extra push ups which will make a difference. Great performance by both actors. The film won four Academy Awards, including Best Picture!

The Fighter (2010, directed by David O.Russell, starring Mark Wahlberg, Christian Bale)

The Fighter is also based on a true story. Another movie about the coach / coachee relationship, but also about the relationship between two brothers, complicated by the fact that one is a drug addict. The atmosphere of the 90s is perfectly captured.

Any Given Sunday (2000, directed by Oliver Stone, starring Al Pacino)

“Life is a contact sport” tells the advertising poster – there are some contacts indeed in this movie about American football ! Al Pacino’s speech displayed on our playlist is probably one of the most inspirational speeches in the history of cinema.

Inch by inch, play by play, till we’re finished (…) That’s a team, gentlemen and either we heal now, as a team, or we will die as individuals. That’s football guys.

With such a speech, and such a coach, you HAVE to surpass yourself.

Rush (2013, directed by Ron Howard, starring Daniel Bruhl, Chris Hemsworth)

Great movie about the true rivalry between two champions, the two race car drivers James Hunt and Niki Lauda during the 1976 Formula One season. Their relation is a mix of intense competition, fear but also respect. We don’t want to spoil it for you – so watch it!

Invictus (2009, directed by Clint Eastwood, starring Morgan Freeman, Matt Damon)

The movie title is inspired by a Victorian poem by the English poet William Ernest Henley that Nelson Mandela had written on a paper in his prison cell to keep faith during his years in prison – 27 long years ! This biographical sports movie describes the events in South Africa before and during the 1995 Rugby World Cup hosted in that country: how sports can help build a nation and fight discrimination.

It matters not how strait the gate, How charged with punishments the scroll,

I am the master of my fate, I am the captain of my soul. 

We selected only 10 inspirational sports movies, but there are plenty! Do you have other movies in mind that made a big impact on you and pushed you to change your life? Share them with us in the comments section and we’ll add them to the list!

More articles to keep you motivated on goalmap blog:

• 10 Amazing benefits of dragging yourself to the Gym
• How to overcome yourself and become the best you can be
• 20 blogs that will inspire to achieve your goals in life

L’article Top 10 most inspirational sports movies est apparu en premier sur Bien-être au travail, prévention santé et sécurité en entreprise.

Detoxification is the process of eliminating toxic substances from the body.

Where do all these toxic substances come from?

From the food we eat…
Our body must constantly fight against toxic substances which are contained in modern food (GMOs, pesticides, nitrates, dioxin, food coloring, preservative agents, sweeteners, etc.).

From the bad habits we have…
Alcohol and tobacco of course, but also other things such as meat when it’s too grilled.

From the air we breathe…
Especially if you live in an urban area.

From our hectic life styles…
Stress is not just mental, it is also physical. It causes brain damages, affects you gene expression and shuts down the immune system!

So what do we have to do to fight against these toxic substances? We need to DETOXIFY. Our body cannot fight on its own against these permanent aggressions. We need to HELP it.

When is the best time to detoxify your body?

Detox can be particularly useful in case of:

• Unexplained fatigue
• Digestive issues
• Skin problems
• Allergies
• Menstrual problems
• Periods of big stress
• Too-much-food period, such as Christmas

If any of the above syndromes sounds familiar, it might be time for a body detox!
By eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain an optimum health. Today, with more toxins in the environment than ever, detox is a must.

So, what do you need to do?

1°) Spare your body the unnecessary toxin load.

We can sometimes achieve a lot by simply not harming ourselves. At goalmap, we call those the “don’ts” (negative goals such as do not drink soda, do not watch too much TV, etc.). Of course, you should eliminate or reduce drastically alcohol, cigarettes, processed food, refined sugars which act as toxins in the body and are obstacles to your healing process.
Go for organic food, which is more respectful of our body and the environment; buy local and seasonal products for a healthier nutrition.

Useful reflex: read the labels to know better the composition of the food you eat. You’ll be surprised to see how many chemical products are added! And when it’s along complicated name you don’t understand, it’s safe to consider by default that it must be bad!
Replace chemical-based household cleaners and personal health care products (cleansers, shampoos, deodorants and toothpastes) with natural alternatives.

2°) Respect the acid-base balance of your body.

We have already discussed this topic in a recent post: the acid-base balance is essential for a good health. A lot of the food we eat acidifies our body – so does the stress of our daily lives. In order to prevent acidification, which causes muscular tension –contractures, inflammations or skin problems, our body needs to find the right balance between acid food (e.g. meat, delicatessen, cheese, white bread, sugars, sodas, coffee) and alkaline food (e.g., potatoes, greens, cottage cheese, dry and fresh fruit).

3°) Help your organism eliminate the toxins

When the body has too much to do with all the toxins we ingurgitate, you may want to give it a hand. Cleansing the organs / body parts is a good way to better resist and eliminate pathogens. Various organs take part in the elimination of « waste » in our body:

• Liver
• Kidneys
• Intestines
• Lungs
• Skin

a) Liver

The liver is like a waste processing factory. It filters and transforms it. Some vegetables/fruits enhance these functions: artichoke, radish, garlic, cauliflower, lemon, etc. If you cannot find those where you live or if they are out of season, you can take food supplements that contain then.

You can also take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.

b) Kidney

The kidneys eliminate waste too. To help them in this difficult task, it is advised to drink 1.5 liter of water every day.

c) Intestines

Intestines stock and evacuate food waste. The intestinal flora plays a major role in our health. It is therefore essential to improve its composition by taking probiotics, which are live bacteria able to restore the flora and protect our body against undesirable germs.

d) Lungs

The lungs evacuate carbon dioxide. Their action is improved by sports activities, outdoor activities, or yoga practicing (for example).

e) Skin

The skin enables us to eliminate many toxins thanks to physical activity. Moving improves toxin elimination. Other activities can be beneficial:

• Practice hydrotherapy by taking a hot shower for a few minutes. Follow this with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.
• Sweat in a sauna or hammam so your body can eliminate wastes through perspiration.
• Dry-brush your skin or try detox foot spas/foot baths to remove toxins through your pores.

EXERCISE, of course! Exercise regularly is the best way to eliminate all toxins. When exercising, breathe deeply to allow oxygen to circulate more completely through your system. Get out of your house, run, swim, cycle, do yoga on a regular basis. Your body will THANK you.

The best way to detoxify is to do it DAILY.
You are getting our point. Detox programs are popular (simple fruit and veggie detox, smoothie cleanse, juice cleanse, sugar detox, hypoallergenic detox [a few examples on http://life.gaiam.com/article/detox-101]) and they can be useful – drinking only fresh fruit and vegetable juices and water for 3-5 days can be an effective way to release toxins.
BUT these detox programs are not as useful as a healthy diet, regular exercises and a healthy lifestyle which enable you to constantly cleanse your body. A healthy diet is really ALL you need. Nutrition and health is about the big picture, the things you do regularly forever, your HABITS, and not what you do for just one week. A four-day detox program will not “eliminate” all toxins accumulated after a year of an unhealthy diet. If commercials tell you that, take them with a pinch of salt! A healthy diet must be a DAILY goal.

Check out goalmap, it will help you define, follow and benefit from a healthy diet routine.

If you have any advice/insight on DETOX diets or healthy diets, please SHARE with us!

This article was written with the contribution of Martine Catani who wrote several books about nutrition and life balance in French.

More articles about healthy diets on our blog:

• Tips to enjoy your Christmal Meal without messing up your healthy lifestyle
• 5 essential apps to get into jogging

L’article The Best Way To DETOX Your Body est apparu en premier sur Bien-être au travail, prévention santé et sécurité en entreprise.

Don’t #1: Don’t hurry up and come with the first resolutions that come to your mind – there’s no rush.

Do #1: Make a proper assessment of your situation. If there is a time when you should take your time, it’s now. Follow the carpenter’s rule: “Measure twice, cut once”. Conduct a proper reflection. What are the goals you have for which you tend to procrastinate? Why is that? What are the values you really believe in? Who do you really want to become?

Don’t # 2: Don’t focus on one single area of your life where you want to fix things. Don’t have a compartmented approach to your life.

Do #2: See your life as a whole – everything is interdependent. When you sleep well, you feel happy and refreshed, you’re more efficient at work, you leave the office earlier, you have time to exercise, you then feel good, you sleep well, etc. Goals and activities also compete for the same limited resources: your time, your energy and your money. An integrated approach is therefore necessary.

See your life as a whole – everything is interdependent.

Don’t #3: Don’t come with an endless list of 100 goals and start pursuing all of them. This is a recipe for disaster. You will fail, feel demotivated, and fail again. It’s a vicious circle.

Do #3: Focus! Be selective. Only your most important goals must make it to the list. A solid core of 5 to 10 goals is enough to start with. You can always add later if you feel comfortable and are on track with most of them.

Don’t #4: Don’t limit your thinking to end goals only or “BE” goals (e.g., being rich or being fit).

Do #4: Think in terms of processes and products. Products are the end results, and processes are what it takes to get there. If you want to become richer, you have to take control of your personal finance, repay your mortgage, and save money every month. If you want to be fit, you have to mind your diet, sleep well, drink a lot of water, exercise a few times a week, plan to run a marathon etc. By the way, all these goals are available on the goalmap app, you can join and personalize them

Don’t #5: Don’t think resolutions are a once-a-year type of exercise. If you think so, chances are that you will be in the exact same place next year – yes, the same as last year, that’s the one!

Don’t think resolutions are a once-a-year type of exercise.

Do #5: Follow up regularly on your resolutions. Review them on a weekly basis at least. You must know where you stand at all times. Making successful resolutions is a process, not a one-off event. It’s an iterative process – make yourself accountable.

Don’t #6: Don’t write your resolution on a piece of paper. You’ll lose it again.

Do #6: Get a proper tool and methodology to set, review and manage your goals. Go digital, your goals need to be accessible, all in one place, editable at any time and your progress against them need to be easily measurable. That’s exactly why we are creating goalmap, a free goal setting app to help people fight procrastination and reach their life goals. Start the perpetual motion of self-realization and make 2016 the first year of the rest of your life with goalmap!

To stick to your 2016 resolutions, you can download our free iOS and Android app here:

If you enjoyed reading this post, please spread the love on social networks 

Funny New Year’s resolutions images by dumpaday.com

L’article The 6 Do’s and Don’ts of New Year’s Resolutions est apparu en premier sur Bien-être au travail, prévention santé et sécurité en entreprise.

1- Alfred Hitchcock’s Masterpiece Collection

$150

If you wish to improve your cinema culture, this collection contains 15 of the finest works from the “Master of Suspense” and 30 years of Hollywood legends, including James Stewart, Grace Kelly, Anthony Perkins, Sean Connery and Doris Day.  For fans of Alfred Hitchcock or fans of cinema in general, this present will hit the mark!

2- GoPro Hero 4

From $399.99

For all travelers, adventurers, all-kind-of-sports lovers, here is the best action camera to record your achievements. Do we really need to present the GoPro camera?

3- Garmin GPS watch Forerunner 220

$249.99

When you have such a beautiful GPS watch as the Garmin Forerunner 220, you’ll end up going for a run just to use your watch!

4- Luxury wine set by Paul Bocuse

Tasting is the first step towards enriching your wine culture. This wine set imagined by French chef Paul Bocuse will make winetasting a deeper experience. It includes a metal lever corkscrew with holder, a pourer, a bottle stopper and a foil cutter.

Check out Wikihow’s 10 steps on how to test a wine

5- Resistance bands

Owning resistance bands is like having a gym everywhere with you. They come very handy when you travel. Whether you are a dancer, a swimmer, a runner or a yogi, resistance bands are perfectly suited for strengthening both the upper and the lower body.

6- Shure SRH1540 headphones

From $499.00

If you want to appreciate high-quality music while commuting or isolate yourself while working, these headphones are the right gift. We love the design, and the quality of the sound is just amazing!

7- Neuro:on smart sleep mask

$299

The next generation technologies for sleep monitoring are here! The neuro:on is a professional sleep and rest manager that helps you feel refreshed after waking up and relaxed throughout the day. It hasn’t been released yet so we haven’t tested the final product but we ordered it a few months back on Kickstarter.

Check out our 5 reasons to start tracking your activities 

8- Triathlon transition bag by Blueseventy

$100

The perfect bag for race day! Blueseventy’s transition bag features a large wetsuit compartment that separates your wet gear from dry, a large top load section for shoes, clothing, towels and more; two expandable side water bottle holders and four smaller zipped pockets for essential items. It really has been designed to make the triathletes’ lives easier – and cooler!

9- Moleskine notebook limited edition inspired by pop culture

From $18.95

If writing regularly is on your New Year’s resolutions, using proper material could make a difference: writing in itself will be so pleasant that sticking to your resolution will be a walk in the park. This beautiful Moleskine will inspire you to keep notes through the year.

10- Hickies lacing system

$14.99

These ultra-cool laces called Hickies may well be the little extra motivation you needed to go for a run during the cold winter days! Good thing: you can choose from 16 different color combinations, and they are expandable to give you a comfortable fit. Good for runners and fashion lovers.

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