Here we are in the month of March and spring is just around the corner. For many of you who started your weight loss or fitness journey in January and are still going, GOOD ON YOU! For those who are struggling and trying to find some motivation to keep you on track with your fitness goals, read on.
I have trained clients from many walks of life and for different purposes. Big, small, children, seniors, college athletes, special needs, you name it, I’ve trained them. The one thing I find that they all have in common, including myself, is trying to find some momentum to keep them on track with their goals. So let’s get started.
1. It’s ok to make mistakes. We are human and we all make mistakes. In fact our best lessons come from the mistakes we make. Sometimes we expect way too much from ourselves. Exercise and eating clean is not so black and white and you have to alter your plans and goals to adapt. Our body doesn’t always react the way we want it to when it comes to weight loss, improving performance levels, and feeling better. This is ok. You need to learn to re-focus and get back on track with your fitness program and eating plan. If you feel that your current program is not working for you or your not seeing the results you want, make adjustments and get moving again. Working with our bodies is like an experiment. Sometimes it works and sometimes it doesn’t. Just know that everyone goes through this so you are not alone.
2. Revisit your goals.
Did you create short and long-term goals for yourself? Were they specific enough? Are they measureable enough? Do you reward yourself for reaching your goals even when they seem small? If you have fitness or health goals, you need a plan in place to accomplish them. I like to use the SMART (specific, measureable, attainable, realistic, time) method when I work with my clients. Setting goals is the most important factor before you even start a program so if you’re getting frustrated or even unmotivated then you need to make this your priority.
If you’ve been in a rut for a while and need some more motivation, take a look at your goals and see if you need to update them. Maybe all you need is just a little tweak with some or all of your goals to set you in the right direction. If you need some tips on goal setting, visit my blog post of Goal Setting to help you get started.
3. Remember why you started. There are so many benefits to your health that come from exercising and healthy eating. Working out and eating clean improves our quality of life and extends our longevity. Conditions such as high blood pressure, type 2 diabetes, obesity, arthritis and even depression can be controlled and at best reversed if you are following the right eating plan and exercising regularly. It doesn’t take much time out of your day to increase your energy level and improve your mood. Other benefits of exercise and clean eating include:
-improved cardiovascular health
-help prevent cancer
-support mental health
-build and maintain healthy muscles, bones, and joints
-reduce and maintain body fat or body weight
-reduce the risk of premature death
-build a better immune system
-boost energy levels
-reduce high cholesterol or the risk of developing high blood pressure
-reduce the risk of developing heart disease
4. Schedule time to exercise. If you schedule time to eat, go to the doctor, or get your car fixed, you can surely find time in your day to exercise. Schedule time for exercise like you do for your personal appointments and you will see how easy it becomes and then it starts to become routine. If you don’t have time to exercise every day, that’s ok. The key is to start small and then build from there. Once you get a week completed, than a month, you will find your motivation will start to increase as you start to see results in your body.
5. Find something you like. If you dread exercise than you will find any excuse to get out of it. Try something different until you find something that you enjoy. This will keep the momentum going until you find a workout that is not only fun but challenges you and helps you reach your fitness goals. Even if you simply go for a walk outside, it’s better than sitting on the couch. Our bodies were meant to move.
Sometimes we see activities that we think we simply cannot do, but once we try them, we see that it wasn’t that challenging at all. It’s a story that we continue to tell ourselves that we are not fit enough to try a class or strong enough to lift weights. You have to start somewhere but once you make the decision to start it’s get easier. The key to having fun is to variety. Constantly change up what you do and you will find that your motivation will continue.
We all get in a rut sometimes which is normal. Life happens. The key to staying fit & healthy is to stay motivated. We reach a point in our workouts when we don’t see changes and think that we’re doing something wrong when all along, all we need to do is to change it up. Variety is the spice of life. There are so many ways to get fit and stay fit but finding that creative balance with our workouts can be somewhat challenging. This is why I think it’s so important to speak with a fitness professional to help you keep on track with your goals but also tokeep it fun and specific for you.
If there is one piece of advice that I can leave you with, is learn to reward yourself. If you’re goal is to lose 50 pounds, then don’t wait until you reach your goal weight. Learn not to measure everything in numbers and if you feel good about yourself even if you only lost 2 lbs, then celebrate it. Don’t deny yourself from all you hard work that you have achieved. Go out and celebrate your hard work. You will find that this is the key to staying motivated. If you love yourself for all the good that you do, you will be a happier you.
Mark your calendars for our vegan challenge on facebook starting March 19th.
Art & Maureen