Make the choice: Stay Motivated
Continuous Motivation: this is the hardest thing to do when trying to get and stay healthy. Changing such a huge part of your life isn’t at all a simple task. Every day there are temptations and obstacles to fight through. Right now motivation is what I need to continue on this journey, with my feet and now my toe, it is extremely hard for me to stay on task and really work hard. No matter how much we want something in life, sometimes it is easier to just live without because it means you do not have to put yourself on the line. You don’t have to work hard or stress out about it. That has been my mentality this last week. I am having thoughts of, “Well, what will this hurt” or “It is ok if I don’t work out today.” In the back of my head and in my heart I know that I am wrong. I am taking the easy way out when I let this mentality overcome what I set out to do.
Any readers out there, what is your goal? What are you working towards right now? Setting an ultimate goal is the key. I set my 30 before 30 and while that is the ultimate goal, I have always been one to try to plan things each month or every other weekend, this has kept me accountable. This type of goal setting has been beneficial with me because its more short term and I can continue to change what I need to change or tweak something that may not be working for me. Right now I don’t have that, I set my goal for November 28th and while it will creep up faster than I think, it is really just right around the corner. So, here is my idea, I am going to set a goal (at least 2 a month) to reach. www.Social.popsuger.com/50-Ways-Stay-Motivated-Weight-Loss-13289463. I found this site when trying to find a few ways to stay motivated. It gives 50 ways to stay motivated, 50 great ways as well as links and this amazing video of Will Smith on success, you HAVE to watch this, his philosophy on life in general is just inspirational! http://www.youtube.com/watch?v=q5nVqeVhgQE I have put my top 14 (I really don’t like uneven numbers :)) of the 50 ways to stay motivated below, but feel free to read them all on the above site. So when all is said and done..NEVER GIVE UP, WE ALL HAVE GREATNESS IN US! Work hard today!
1) Think wellness not weight loss. Do you only make good food choices when you are trying to lose weight? This could lead to rebound weight gain if you go back to your old habits once you’ve reached your goal. “You have to eat every day, so why not eat better every day?” advises Rania Batayneh, MPH.
2) Know Yourself. Understanding who you are as an individual, and why you make the choices you make, is so important. Don’t work against your natural tendencies- work with them! If you are a walker, don’t try to force yourself into becoming a marathon runner. If you are a social butterfly, take a new fitness class with a friend, or if you prefer solo exercise, try out a new Pilates DVD at home.
3) Stop focusing only on physical changes. Switch from vanity-based fitness or weight loss goals to those that are activity, time or frequency-based, recommends fitness instructor Kelly Gray. For instance, instead of vowing to have a 6-pack in 6 weeks (which can be quite a feat to accomplish) aim to be able to run for 45 min 2-3 times a week. You won’t see results instantly from working out, but you can FEEL them instantly.
4) Take note of your options and actions. Research shows that making specific movements forward, no matter how small, gives us more motivation to keep going. “Take 5 minutes to brainstorm all the options you have for breaking through what’s holding you back and for making progress toward your goal (write down every option you can think of – including things like changing or tossing out the goal)” recommends Julie Lynch Principal. Review the list and pick out one option and then turn it into an action: decide what you will do, with whom, and by when.
5) LIMIT but do not ELIMINATE. “Eliminating your favorite foods will just make you want/crave them more,” says Rania Batayneh, MPH. Instead, Batayneh suggests allowing yourself those less healthy choices, but finding a way to limit your intake (in portion or frequency) to avoid feelings of deprivation.
6) Choose one or two new, healthy habits to take on – not 10 or 20. Small, simple changes can help you reap large results says aging and longevity specialist Sukie Baxter. Decide to do one or two small things each day, such as drinking a smoothie first thing in the morning or carrying a water bottle during the day to stay hydrated. A few small daily steps can help you stick with new changes, avoid overwhelm.
7) Schedule all your workouts at least a month ahead of time. Creating workout “dates” on your calendar really gives your plan priority and structure says fitness expert Tony Horton, author of Bring It: The Revolutionary Fitness Plan for All Levels That Burns Fat, Builds Muscle, and Shreds Inches. Plug it into your iphone, Blackberry, or Outlook calendar or write them down on an old-fashioned wall calendar.
8) Take it one 1/2 day at a time. Sometimes you just have to focus on one half day at a time, says life coach Diana Fletcher. Instead of focusing on the miles and miles ahead of you on your journey, simply focus on what is immediately in front of you, such as the first half of your day. You can do anything for a 1/2 day! Once you make it past the first half, focus on the next to stay motivated rather than overwhelmed. (While this one kind of contradicts #7, it still is important, while I love making my monthly calendars; it is smart to also take it one day at a time. Do not stress yourself out; we have enough going on in our lives that we do not need to add to the daily stress. Your workout should be a stress reliever and be YOU time!)
9) Stay Simple. Avoid the lure of quick fixes like cleanses, sweat suits or extreme diets. Instead of overhauling everything, keep it simple. Substitute half of your usual morning OJ with sparkling water or try your usual sandwich with one less slice of bread and more lettuce instead today. Swap out your favorite TV show for a half hour with a book that you have been waiting to read. Offer to take your friend’s kids for the afternoon so that she has a few hours of “me” time, and then she can return the favor. Over time, these tiny steps can produce major, lasting, easier to maintain, results.
10) Keep your motivation (and goals) evolving. “I find my motivation around me – whether it is staying healthy to be around for my daughter, strong enough to carry her or fit enough to keep up with her,” says health and fitness blogger Maria Garofalo Mccauley. “When my motivation wanes after reaching a specific goal, it’s time to set a new one! Goals are evolving and dynamic I love always having something new to shoot for”.
11) Stay sane by cheating – once in awhile. “Planning a cheat, whether it’s a snack, a meal, a weekend or a week vacation, can make all the difference in the world, says Valerie Berkowitz, M.S., R.D., C.D.E. By allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon big time. And once your “cheat” is done, go right back to your plan.
12) List the painful consequences of not achieving your goal. Sure, it’s nice to think about all the great things you’ll have/feel once you’ve achieved your goal, but it can also be motivating to list all the possible negatives that may come about if you DON’T achieve it. “Write out all the negative consequences of not exercising (poor health, pain, limited abilities, medical costs, lack of socializing, low self-esteem)” recommends Ronald Kaufman, author of Anatomy of Success. And with each negative consequence, asks yourself: “What’s the consequence of? and “What’s the consequence of …?” – writing down all of your answers until you’ve finished your full list, and then refer back to it anytime you need a dose of motivation.
13) Have a Plan B ready. Setbacks will happen, but it’s how you deal with them that matters most, says Catherine Kruppa, MS, RD. “Successful goal getters use setbacks as motivation to re-commit,” says Kruppa, “identify what caused your slip up and use it as a learning opportunity”. Have a few different options ready if your plan doesn’t work, and use obstacles as learning tools to try new things.
14) When you fall down, get right back up and try again. You can’t control everything, so why beat yourself up about a missed workout or diet slip up? It’s even OK to miss a workout once in a while says fitness expert Tony Horton. “It doesn’t erase all of the hard work you’ve accomplished up until now, or mean that you have to start over,” says Horton, “just pick up where you left off when you were able to”.