Motivate Yourself To Move

Andrews, L. W. (n.d.). Why Is It So Hard to Exercise? Retrieved from

Centers for Disease Control and Prevention. (n.d.). How much physical activity do adults need? Retrieved from

Centers for Disease Control and Prevention. (n.d.). Physical Activity for a Healthy Weight. Retrieved from

Griffin, R. M. (n.d.). Myths About Exercise and Older Adults. Retrieved from

Hobson, K. (2009, June 3). 10 Excuses for Not Exercising, and Why They Won't Fly. U.S. News & World Report. Retrieved from

Sarnataro, B. R. (n.d.). Top 10 Fitness Facts. Retrieved from

WebMD. (n.d.). Exercise During Pregnancy. Retrieved from

Get up! Get Motivated! Get Healthy!

Kim DeLaFuente. (2015). Finding Your Motivation For Exercise [Brochure]. Author. Retrieved from 

(Finding Your Motivation For Exercise, 2015) 

Walking. (2016, March 14). Retrieved April 25, 2016, from 

(Walking, 2016)

(Psychological) Benefits of Physical Activity 

Psychological Benefits of Exercise. (n.d.). Retrieved April 21, 2016, from

(Association of Applied Sports Psychology, 2016)


Robinson, L., Segal, J., Ph.D, & Smith, M., MA. (n.d.). The Mental Health Benefits of Exercise. Retrieved April 21, 2016, from (Robinson, Segal, Smith, 2016)


Physical Activity and Health. (2015, July 04). Retrieved April 23, 2016, from


(Center for Disease Control and Prevention, 2015)


Archer, T., Kostrzewa, R. M., Department of Psychology, Psykologiska institutionen, Samhällsvetenskapliga fakulteten, Faculty of Social Sciences. . Göteborgs universitet. (2012). Physical exercise alleviates ADHD symptoms: Regional deficits and development trajectory.Neurotoxicity Research,21(2), 195-209. doi:10.1007/s12640-011-9260-0


CHOI, J. W., HAN, D. H., KANG, K. D., JUNG, H. Y., & RENSHAW, P. F. (2015). Aerobic exercise and

attention deficit hyperactivity disorder: Brain research.Medicine & Science in Sports & Exercise,47(1), 33-39. doi:10.1249/MSS.0000000000000373


Warburton, Darren E.R., Nicol, Crystal Whitney, Brendin, Shannon S.D. (2006). Health Benefits of Physical Exercise: The Evidence.Canadian Medical Association Journal.

Self-Determination Theory

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. New York: Plenum.

Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11, 227-268.

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55, 68-78.

 Ryan, R., Williams, G., Patrick, H., & Deci, E. (2008). Self-Determination Theory and Physical Activity: The Dynamics of Motivation in Development and wellness. Hellenic Journal of Psychology,6, 107-124. 

All We Need is Motivation

Huang, C., Lee, L., & Chang, M. (2007). The Influences Of Personality And Motivation On Exercise Participation And Quality Of Life. Social Behavior and Personality: An International Journal Soc Behav Pers, 1189-1210.

Shin, M., Kim, I., & Kwon, S. (n.d.). Effect Of Intrinsic Motivation On Affective Responses During And After Exercise: Latent Curve Model Analysis 1. Perceptual And Motor Skills, 717-730.

Down Right Motivated

Blackwell, L., Trzesniewski, K., & Dweck, C.S. (2007). Implicit theories of

intelligence predict achievement across an adolescent transition: A longitudinal study and  an intervention. Child Development, 78. 246-263, Study 2

Meier, J. (2014, April 5). What is Mindset? Retrieved November 6, 2014.

Thum, M. (2012, November 26). The Right Mindset: Change Your Mindset in 6 Steps

Healy, L. C., Ntoumanis, N., Veldhuijzen van Zanten, J. S., & Paine, N. (2014). Goal Striving and Well-Being in Sport: The Role of Contextual and Personal Motivation. Journal Of Sport & Exercise Psychology, 36(5), 446-459. doi:10.1123/jsep.2013-0261

Stand Up for Good Health

Van Uffelen, PhD, J. (2014). Occupational sitting and health risks A systematic review. American Journal of Preventive Medicine, 39(4), 370-388. Retrieved November 1, 2014, from

Hamilton, M., Hamilton, D., & Zderic, T. (2007). Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes Journals, 56(11), 2655-2667. Retrieved November 1, 2014, from

Katzmarzyk, P., Church, T., Craig, C., & Bouchard, C. (2009). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Medicine and Science In Sports and Exercise, 41(5), 998-1005. Retrieved November 1, 2014, from

Koniak-Griffin, D., Brecht, M., Takayanagi, S., Villegas, J., & Melendrez, M. (2013). Physical Activity and Cardiometabolic Characteristics in Overweight Latina Women. Journal of Immigrant and Minority Health, 16(5), 856-864. Retrieved November 1, 2014, from

Proper PhD, K., Singh PhD, A., Mechelen MD, PhD, W., & Chinapaw PhD, M. (2011). Sedentary Behaviors and Health Outcomes Among Adults: A Systematic Review of Prospective Studies. American Journal of Preventive Medicine, 40(2), 174-182. Retrieved November 1, 2014, from

Saunders, T., Larouche, R., Colley, R., & Tremblay, M. (2012). Acute Sedentary Behaviour and Markers of Cardiometabolic Risk: A Systematic Review of Intervention Studies. Journal of Nutrition and Metabolism, 2012(712435), 1-12. Retrieved November 1, 2014, from

Duvivier, B., Schaper, N., Bremers, M., Crombrugge, G., Menheere, P., Kars, M., & Savelberg, H. (2013). Minimal intensity physical activity (standing and walking) of longer duration improves insulin action and plasma lipids more than shorter periods of moderate to vigorous exercise (cycling) in sedentary subjects when energy expenditure is comparable. PLOS ONE, 8(2), E55542-E55542. Retrieved November 1, 2014, from


Exercise Can and Should Be Fun

Baker, K. (2012). Fun is #1. Physical & Health Education Journal, 78(2), 42-43.

Im, E., Ko, Y., Hwang, H., Yoo, K. H., Chee, W., Stuifbergen, A., . . . Chee, E. (2012). “Physical activity as a luxury”: African American Women’s attitudes toward physical activity. Western Journal of Nursing Research, 34(3), 317-339. doi:10.1177/0193945911400637 

Just Keep Moving

Larsen, K. (2003). Become a master motivator. Idea – Health and Fitness Association. Retrieved June 30, 2014, from

Mayo Clinic Authors. (2014). Exercise: 7 Benefits of regular physical activity. Mayoclinic. Retrieved June 30, 2014, from

Stryker, K. (2013). How to start (and keep) a consistent workout schedule. 12 Minute Athlete. Retrieved June 30, 2014 from




Centers for Disease Control and Prevention. (2011). Obesity. Retrieved


Office of the Surgeon General (US). (2010). The surgeon general's vision for a healthy and fit nation. Rockville, MD: Office of the Surgeon General (US). Retrieved from:


Van Warmerdam, G. (2006). Self Mastery Program. Retrieved from:                           


Weinberg, R.S., & Gould, D. (2011). Foundations of sports and exercise psychology.         Champaign, IL: Human Kinetics.


Stepping Into a Healthy Life

Steve Kamb. (2013). 25 ways to exercise without realizing it. Retrieved June 29, 2014, from 

10,000 steps a day. (2005). The Walking Site. Retrieved June 29, 2014, from



Fat Burners & Food Substitutions


Crowe, K. M., & Francis, C. (2013). Position of the Academy of Nutrition and Dietetics: Functional Foods. Journal of the Academy of Nutrition and Dietetics113, 1096-1103., from doi:10.1016/j.jand.2013.06.002


Denny, S. (2013). What Are Functional Foods?. Are Health Claims of Functional and Fortified Foods True?. Retrieved from


Jeukendrup, A. E., & Randell, R. R. (2011). Fat burners: nutrition supplements thatincrease fat metabolism. Obesity Reviews, 12(10),841-851.doi:10.1111/j.1467-789X.2011.00908.x



Edward R. Laskowski. (January 19, 2013). Fitness: Tips for staying motivated.  Retrieved from


Kendra Cherry. (2011). What is the difference between Extrinsic and Intrinsic Motivation? Psychology. retrieved from



Kendra Cherry. (2011). What is Motivation? Psychology. retrieved from


Mental Health Benefits of Physical Activity, Intrinsic Motivation, Extrinsic Motivation


Tyson, P., & Wilson, K., & Crone, D., & Brailsford, R., & Laws, K. (2010). Physical Activity and Mental Health in a Student Population. Journal Of Mental Health, 19(6), 492-499. doi:10.3109/09638230902968308

VanKim, N. A., & Nelson, T. F. (2013). Vigorous Physical Activity, Mental Health, Perceived Stress, and Socializing Among College Students. American Journal Of Health Promotion, 28(1), 7-15. doi:10.4278/ajhp.111101-QUAN-395

Van, D. P., & Kelder, S. H., & Kohl III, H. W., & Ranjit, N., & Perry, C. L. (2011). Associations of Physical Fitness and Academic Performance Among Schoolchildren. Journal Of School Health, 81(12), 733-740. doi:10.1111/j.1746-1561.2011.00652.x

Mobility Matters

Holmgren, M., Lindgren, A., de Munter, J., Rasmussen, F., & Ahlström, G. (2014). Impacts of mobility disability and high and increasing body mass index on health-related quality of life and participation in society: a population-based cohort study from Sweden. BMC Public Health, 14(1), 1-23. doi:10.1186/1471-2458-14-381

Kamitani, K., Michikawa, T., Iwasawa, S., Eto, N., Tanaka, T., Takebayashi, T., & Nishiwaki, Y. (2013). Spinal Posture in the Sagittal Plane Is Associated With Future Dependence in Activities of Daily Living: A Community-Based Cohort Study of Older Adults in Japan. Journals Of Gerontology Series A: Biological Sciences & Medical Sciences, 68(7), 869-875.

Tse, M. M., Wan, V. C., & Ho, S. K. (2011). Physical exercise: does it help in relieving pain and increasing mobility among older adults with chronic pain?. Journal Of Clinical Nursing, 20(5/6), 635-644. doi:10.1111/j.1365-2702.2010.03548.x

Josinaldo, S., Andre, B., Erin, H., Paulo, M. (2014). The Acute Effects of Unilateral Ankle Plantar Flexors Static- Stretching on Postural Sway and Gastrocnemius Muscle Activity during Single-Leg Balance Tasks. Journal of Sports Science & Medicine, 13(3), 564-570.

Promoting Physical Activity in the Workplace


 Henderson, R. (2009). Benefits of exercise in the  workplace.  Innovation and Empowerment: SNU-Tulsa Research    Journal, 66, 32-53.


 Waikar, A. M., & Bradshaw, M. E. (1995). Exercise in the         workplace? Employee preferences!. International Journal Of    Manpower, 16(9), 16.


Got to Dance: The Mental and Physical Benefits of Dance

Dascomb, Audrey. (n.d.). The benefits of dance. Retrieved from

        Innes, Wendy. (2012). The health benefits of dancing.

        Retrieved from

 Keogh, J.W.L., Kilding, A., Pidgeon, P., Ashley, L., Gillis, D., (2009). Physical benefits of dancing for healthy older adults: A review. Journal of Aging and Physical Activity, 17(4).

            Retrieved from

Yetter, G. (2009). Exercise-based school obesity prevention programs: An overview. Psychology In The Schools, 46(8), 739-747.

Earle, R.W., & Baechle T.R. (Eds.). (2003). Exercise psychology for the Personal Trainer. In NSCA's Essentials of Personal Training. Champaign, IL: Human Kinetics

Schmidt, R., & Wrisberg, C. (2008). Motor learning and performance: A situation-based learning approach (4th ed.). Champaign, IL: Human Kinetics.

 Yoga For You

(Pizer, A.) (2014, June 18). Expert Advice on What to Wear for Hot Yoga and Bikram. Retrieved July 7, 2014, from

Power Yoga | Women's Health Magazine. (n.d.). Retrieved July 9, 2014, from 

Social Factors Affecting Physical Activity 

Brad Manor, Matt Lough, Margaret M. Gagnon, Adrienne Cupples, Peter Wayne, Lewis A. Lipsitz (2014). Functional benefits of Tai Chi training within senior housing facilities. Journal for the American Geriatric Society, 62(8), 1489-1489. doi: 10.1111/jgs.12946

Chia-Chen, Y., Liaw, Y., & Barnd, S. M. (2004). Cultural and social factors affecting women's physical activity participation in Taiwan. Sport, Education & Society, 9(3), 379-393.

Dagkas, S., & Stathi, A. (2007). Exploring social and environmental factors affectingadolescents' participation in physical activity. European Physical Education Review, 13(3), 369-384. doi:10.1177/1356336X07081800

Reddy S, Dick AM, Gerber MR, Mitchell K (2014). The effect of yoga intervention on alcohol and drug abuse risk in veteran and civilian women with posttraumatic stress disorder. Journal of Alternate Complement Medicine, 20(10), 750-6. doi: 10.1089/acm.2014.0014

Wann, D. L., & Weaver, S. (2009). Understanding the relationship between sport team identification and dimensions of social well-being. North American Journal of Psychology, 11(2), 219.

Wann, D. L. (2006). Understanding the positive social psychological benefits of sport team identification: The team identification-social psychological health model. Group Dynamics: Theory, Research, and Practice, 10(4), 272-296. doi:10.1037/1089-2699.10.4.272

Worth, T. (2009, January 19). Exercise groups provide strength in numbers. Los Angeles Times. Retrieved November 13, 2014, from

GYM 101


Fitness. (1998, January 1). Retrieved November 15, 2014, from


UIC Campus Recreation. (n.d.). Retrieved November 15, 2014, from


Walking Daily Boosts Health. (2008, September 19). Townsville Bulletin. Retrieved



                                                         Physical Motivation

Auweele, Y., Rzewnicki, R., & Mele, V. (1997). Reasons for not exercising and exercise intentions: A study of middle-aged sedentary adults. Journal of Sports Sciences, 15(2), 151-165. Retrieved from

Weinberg, R., & Gould, D. (2011). Foundations of sport and exercise psychology (5th ed.). Champaign, IL: Human Kinetics.

Benefits of Proper Form and Technique during Resistance Training

D, Anna. Importance of proper form when exercising. Transform FX Fitness Boot Camp RSS. Retrieved November 4, 2014 from


Likeness, Jeremy (2013). Form for fitness. Retrieved November 4, 2014, from


Resistance training - Health benefits (2014). Better Health Channel. State Government of Victoria. Retrieved November 4, 2014 from

Resistance Training


Bosse, J. (2010). Resistance training & rest periods: New research could mean you building more muscle. Retrieved 11/13, 2014, from

Resistance training-health benefits. (2014). Retrieved 11/13, 2012, from

Winett, R. A., & Carpinelli, R. N. (2001). Potential health-related benefits of resistance training. Preventive Medicine, 33(5), 503-513. doi:

There’s an App for that!



Boulos, M. K., Wheeler, S., Tavares, C., & Jones, R. (2011). How smartphones are

changing the face of mobile and participatory healthcare: an overview, with example from eCAALYX. Biomedical Engineering Online, 10(1), 24-37. doi:10.1186/1475-925X-10-24. Retrieved from


Altena, T. (2012). How a smartphone can benefit your health. American College of

Sports Medicine. Retrieved from

Bystander Effect, Physical Activity, and Motivation


(2009). Bystander apathy effect. Retrieved from



Thompson, Novella. (2014). The difference between intrinsic motivation and extrinsic

motivation. Retrieved from


Bredin, Shannon., Nicol, Crystal Whitney., Warburton, Darren. (2006). Health benefits

of physical activity; The evidence. Canadian Medical Association Journal, 174 (6), 801-809. Retrieved from


Gruder, Charles L., Romer, Daniel., Rutkowski, Gregory K. (1983). Group cohesiveness,

social norms, and bystander intervention. Journal of Personality and Social

Psychology, 44 (3), 545-552.  Retrieved from


Websites for Links

Physical Activity for College Students


A. (2012, September 14). 5 Reasons College Students Should Make Time For Exercise - See more at: Http:// reasons-college- students-should- make-time- for-exercise#sthash.y6yEnccF.dpuf [Web log post]. Retrieved April 24, 2016, from reasons-college- students-should- make-time- for-exercise

Reynolds, G. (2012, April 21). How Exercise Could Lead to a Better Brain. Retrieved April 25, 2016, from could-lead- to-a- better-brain.html?pagewanted=2

Neuber, A. P. (2013, April 15). College students working out at campus gyms get better grades. Retrieved April 25, 2016, from working-out- at-campus-gyms- get-better- grades.html

Exercise. (n.d.). Retrieved April 25, 2016, from

H. (2014). 14 Healthy Facts About Exercise. Retrieved April 25, 2016, from

Types of Exercises


Balance Exercise (2015, March 24). In American Heart Association. Retrieved April 24, /Balance-Exercise_UCM_464001_Article.jsp

Powers, S. K., Dodd, S. L., Jackson, E. M., & Miller, M. K. (2009). Total fitness & wellness, San Francisco: Person/Benjamin Cummings.


Webster, M. Definition of Balance. In Balance. Retrieved April 24, 2016, from

A Good Leader

Krackow, A., & Blass, T. (1995). When Nurses Obey or Deny Inappropriate Physician Orders: Attributional

Differences. Journal of Social Behavior & Personality, 10(3), 585-594. Retrieved April 25, 2016.

Mood and Exercise

Clark, A. V. (2005). Psychology of moods. Retrieved from

De Moor, M. H. M., Beem, A. L., Stubbe, J. H., Boomsma, D. I., & De Geus, E. J. C. (2006). Regular exercise, anxiety, depression and personality: A population-based study. Preventive Medicine, 42(4), 273-279. doi:

Depression and Heart Disease : Mind and mood affect the heart - Harvard Health. (n.d.). Retrieved April 25, 2016, from

Harris, A. H. S., Cronkite, R., & Moos, R. (2006). Physical activity, exercise coping, and depression in a 10-year cohort study of depressed patients. Journal of Affective Disorders, 93(1–3), 79-85. doi:

Hodgkins, K. (2015, October 09). Study: ‘runner’s high’ euphoria is caused by marijuana-like chemicals — not endorphins. Retrieved April 25, 2016, from

Mckercher, C. M., Schmidt, M. D., Sanderson, K. A., Patton, G. C., Dwyer, T., & Venn, A. J. (2009). Physical Activity and Depression in Young Adults. American Journal of Preventive Medicine, 36(2), 161-164.

Rankin, L. MD. (2012, December 18). Is there scientific proof we can heal ourselves?. Retrieved April 25, 2016, from