How Do I Stay Motivated?

Eating healthy & exercise?!? That sounds terribly difficult right? I’m not here to tell you that it’s easy, it’s going to take some dedication on your part. BUT once you get started and get into a routine, I promise it gets easier to stay on track. I often get asked how I stay motivated or have people tell me they wish they had my kind of motivation. Honestly, I’m just as weak and unmotivated as each of you, the key is I’ve set myself up to succeed with multiple fail safes.

What has been most effective on this journey?

Honestly there hasn’t been just one thing. There has been a lot of trial and error.

✨Failure is often the key to success. ~Ariana Huffington✨

We tend to not give ourselves the credit we deserve. Yes there are experts out there, people who are super fit and have 5% body fat, are masters at the pull up or have run a marathon in less time than it takes me to get ready for the day, but they aren’t you. I could give you my steps to success and tell you that’s what will work BUT that’s not true because we are all different. Just like I went through, you need to go through too, the trial and error. That doesn’t mean you can’t learn from people who are successful, it just means that you have to try things, figure out what works for you. We have to trust our mind and body to tell us what is or isn’t working. We have to trust that we are an expert when it comes to us! Trust I!

Don’t skip this step!

Time to evaluate. What have you done in the past and failed at?!?

What was it about that exercise or diet that didn’t work for you? Did you go all in with a commitment to 6 days at the gym and salads only? Did you decide to run on the treadmill and get bored? Did you try a dance class and realize you have two left feet? I give those examples because those are things I tried, and I had a REALLY hard time following through with. Take a minute and write down what you’ve done in the past and try to pinpoint what didn’t work but also what did work, start there. For instance, the treadmill for me used to be brutal. I learned that if I watched my favorite show while I ran the time seemed to fly by, I also learned that reading has been great for that too. While I still am not a big fan of the treadmill, I’ve figured out how to make it tolerable so that I can get that time in without a huge feeling of dread.

Below you will find some of the things that have helped me to be successful and to find the motivation to do what’s needed even when I just want to snuggle up on the couch with a blanket. Feel free to experiment with them, find your own way to tweak them and make it a working fit for you! Remember you are the only one who can decide what is going to work, you are in control of your destiny!

My Motivating Factors:

Belief In Self!

Confidence was an area I was super lacking when I first started, and I still struggle with it sometimes. I was nervous to use the machines at the gym because I was scared I was using them wrong. I was embarrassed to run on the treadmill because other people were way faster than I was. Remember every person in the gym started as a beginner too, not everyone there is an expert, even if they say they are! If you aren’t confident in yourself, I want to encourage you to dive into personal development. Read some books, listen to podcasts, watch videos, whatever you can make time for. (I recommend the podcast Operation Self Reset because he always has great tips on how to become a better version of you!) Continuing on with no belief in your ability can be detrimental.

Whether you think you can, or you think you can’t–you’re right.~Henry Ford✨

Invest in your mindset ♥

Be Realistic

If it took 20 years for you to put on 50 lbs, be realistic in knowing that one week of exercise will not likely result in instant weight loss.* If you haven’t exercised for a year, take it slow and baby step your way up to longer workout routines. Failure happens, sick days happen, sometimes you have to stop, reevaluate and be okay with taking a little longer than you expect. Be flexible but not so flexible that you lose sight of the initial goal. Getting healthy is a journey and there will be ups and downs, don’t beat yourself up, learn from them.

*One small(it’s actually kinda big) thought, if you are seeing absolutely no change in a week, don’t beat yourself up. Our bodies are complex, they will retain water or swell because of a change in routine. Sore muscles can mean inflammation. It can take weeks for your body to adapt and not fight the new changes you are making in your lifestyle. If you are sure something isn’t right, please don’t hesitate to reach out and ask me for help.

Talk About It

It’s a lot easier to give up on something if you’re the only one who knows you’re wanting to change. If you’ve decided to commit to following a program or have a specific meal plan, tell a friend. I say to share with a friend, someone you trust, because the world is full of criticism and not everyone you talk to is going to believe in what you are trying to change, not everyone is supportive. If you need someone to cheer you along with some positive inspiration, send me an e-mail! Just knowing I’ve committed to a program and told people about it helps me out, I don’t want to be called out for not completing it, I’m all about avoiding those awkward moments.

Accountability

Choose to surround yourself with like minded or goal oriented people and they will likely help you stay motivated. Get a workout buddy, it’s hard to say no when your partner in crime is committed too! Also, something about spending the money to sign up for a class makes it hard to skip it. I’ve been in an accountability group for the last two years and seen friends, acquaintances and friends of friends busting out and reaching for their goals. That’s inspiring!

Make a Schedule

Life happens, that makes it easy to make excuses. I don’t have time is probably the biggest bologna excuse for not being able to exercise or eat healthy that I hear almost every day. How much time do you spend scrolling on Facebook? Instagram? Watching TV? I’d like to encourage you to track your time for a week and see how you can best utilize your time to work for you.

If you look at your day and see that you could wake up a half hour earlier to workout, figure that into your schedule. If you tend to eat out schedule in time to prep your lunches for the week. If you are like me and have a fairly flexible schedule and don’t have to work out at a specific time, maybe create yourself a workout calendar or follow the calendar for a program. There is something super gratifying about being able to check off boxes and be able to count down the days till you move on to something new!

Log it

It’s easy to have a piece of candy that’s in a bowl at your work. It’s easy to eat the brownie bite that was a cook mess up in the restaurant. It’s easy to grab a snack from the vending machine because you’re hungry and its going to take longer to get home than you realized. Those little things add up. I encourage you to log your food, it’s easy to say you eat healthy and miss those little things that can put you over the amount of calories your body actually needs. For instance, I started following a portion control meal plan last year and realized how out of balance my diet was because I started tracking it. I never thought of myself as having an issue with my carb intake, and boy was I wrong. It turns out I love me some carbs. I always associated carbs as bread and pasta, I wasn’t thinking about my oatmeal and rice.

There are plenty of online calorie calculators but I recommend the portion control meal plan that comes with the 21 Day Fix. It breaks foods into categories instead of counting calories. A typical day for me consists of 3 veggies, 2 fruits, 3 proteins, 2 carbs, etc. all in a portioned amount, that’s simple for me to follow. I’m all about simple!

Reward Yourself

Last but not least!

It should be reward enough knowing that you are loosing weight and treating your body like a temple… Lets be real though, it really isn’t when you are sweating and sore and missing out on your favorite chocolaty treats! Give yourself something to fun fight for. When I decided I needed to complete my nemesis program, I told myself I would earn a fancy new pair of running shoes with custom inserts to sweeten the deal. Your reward doesn’t have to be big but it should be something you want, something you would deny yourself on a regular day. Rewards can be as simple as a kid free night out with your other half, a piece of your favorite German chocolate cake, a new workout outfit, a Fitbit tracker, you have to decide what will work for you. I suggest rewards because if you put in the work, you’ve earned a reason to treat yourself!

You should be proud of your commitment. I suggest starting small, commit to 1 week of no sugar and reward yourself with a treat day, have dessert with your healthy meal on day 7. (Or don’t and change the reward, maybe after 7 days of no sugar you’ll realize how much better you feel!) The key is to celebrate all of the small victories.

 

Moving Forward

Like I said before all of these tips are what have helped me to get on track with being healthier. Maybe you’ve found some tips that help you. I’d love to be able to try them or even share them so they can help someone else. Also, if you’ve tried any of my tips above I’d love to hear how they helped you!

 

 

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My Last Leg of Core De Force

Day 22: MMA Plyo & Core Kinetics

Confession Tuesday… I skipped today’s workout because there was fresh snow on the mountain ❤ I opted to count my day snowboarding with the boys as my workout for the day. I can tell you after running yesterday and snowboarding today, I’m TOAST! I think if I would have added in the workout on top of it I wouldn’t have been able to walk to bed.

AND because I’m behind my for my scheduled finish date already, I’m not going to extend it by doing Plyo tomorrow. I worked out and that is enough to count for today.

Day 23: Power Sculpt & 5 Min Core on the Floor

I can’t even begin to say how grateful I am to all these girls hopping on to workout with me every morning. I gotta say I’m surprised how sore my legs are from yesterday’s snow day. Knowing that my girls would be on made me push through and get it done though!

Day 24: MMA Plyo & Core Kinetics

​Do you remember the 1st day I did this routine? Well, I didn’t feel like it was enough so I pushed myself by adding the weighted vest in. It’s crazy how a few extra pounds makes a world of difference. It probably helped that I got the moves down a little better too. The superman punch is still tough for me to coordinate but I’m getting there.


Day 25: Dynamic Strength & 5 Min Core on the Floor

I realized I have gained flexibility in my shoulders this month and still need to focus on hip flexibility. At the end of today’s workout it was nice to be able to put my palms together behind my back and stretch my chest. Before I was able to clasp my hands but palms were no where near each other. And that stretch feels sooo good after all them push ups!

(Click the pic below for a tip on the stretch pictured.)

Day 26: MMA Speed

I’ve missed this one! I was most excited to see that I had such a short routine. I opted to use my weighted vest again today since I didn’t remember there being push ups. The only move that proved awkward was the floor to fighter stance move but not awkward enough to take it off. I had a really long run to do today, plus work tonight. I’m hoping my feet don’t hate me tomorrow.

I think this is the first time I’ve hit that many miles on a treadmill!

 Day 27: MMA Shred & Core Kinetics

It’s May day and that means that it’s the beginning of a new month. I try to change or make a new habit every month.

This month I am:

  • kicking off a new meal plan, it’s going to be 2 weeks of low carb, as a vegan let me tell you it’s going to be tough!
  • doing a 30 day push up challenge.
  • doing 7 days of no sugars, dairy(already do), kicking the day off with water and getting 7 hours of sleep.

With all these new commitments I felt renewed and ready to kick butt during today’s workouts! Good times 🙂

Day 28: MMA Power

There is talk of nicer weather supposed to be happening in the next few days. I have to admit that while I love the sun, I don’t enjoy working out in warmth. Today was a prime reason why. I had sweat flying everywhere, it was even dropping off my nose when I was done. 💦💦 Good thing I’m getting water in first thing!

Day 29: MMA Plyo

This is actually day 30 on the workout calendar BUT I skipped the Active Recovery day…

My normal workout crew was late this morning, so I of course procrastinated too. How on earth could I let myself procrastinate when I’m on my last day and so pumped to be finished?!? I’m glad I left the Zoom up because once Lisa popped on I put on my weighted vest and got it done. I think out of all the CDF workouts Plyo is my favorite. I think because that Superman Punch is the most challenging for me to do. I saw a little improvement again.

A little sad and a little glad that today was my last on the calendar. But I’m definitely proud of the results and will be incorporating some CDF in my custom plan next month.

Done!

While I have a greater sense of appreciation for what MMA fighters do, MMA workouts still aren’t my preferred method of getting sweaty. As I was finishing my last workout yesterday, Joel & Jericho were finishing with the cool down stretches, and Joel jokingly said that if you struggle with balancing while doing the quad stretch you can always lean on a buddy for help. As a sweat monster, I can’t imagine someone wanting to lean on me for support after that sweat fest. Then it made me think about being in a fight ring with slobber, sweat and blood flying around, gag! Oh the joys of being a germaphobe.

I will be including a couple of these workouts in next months routine though. Gotta say, I am loving that there is more definition in my abs! I actually compared all my measurements from the beginning of the month, I lost .4 lbs and actually gained inches in my legs, booty and arms. So that tells me I lost a bit fat and gained muscle. One of my personal goals for this month was to loose 1/4″ off my love handle zone and I actually lost 1/2″ so that’s pretty exciting. It’s one reason why I try to only weigh myself once a month or every other week if I’m feeling weak or curious.

after2

Are you ready to commit to change?!?

Send me a message, it’s never to late to join in on our monthly challenges and health is of importance to me and I want everyone to be happy because they both coincide together!