Now that we are officially in fall mode, a lot of people are ready to give their bodies a little reset and start what feels like the new year off on the right foot. But it can be hard to stay motivated to eat and stay healthy, so I wanted to show you how to stay motivated with some actionable tips. These are things that have worked for me and clients and if they can help you too, then it would be rude not to share the love.
Before I get into all the goodness, I want to invite you to download my FREE Beat The Bloat guide. This guide includes a 3-day meal plan, tips to beat bloating, my fave supplements and which foods you want to include as well as limit. It acts as a good reset for anytime of the year and will help you to feel better in your body.
Alrighty, lets jump right in!
How to Stay Motivated:
Count your steps: I never used to count my steps or thought that it was a very good idea. Mainly because I think it can border on an obsessive behaviour for some people as it can create a fear if you don’t meet your steps. But, I think it can be a healthy tool to keep on top of how much you are moving and that is the primary reason I use it. I don’t have a Fitbit, but I use my iPhone to track my steps and although it isn’t as accurate, it still gives a good estimate because I always have my purse with me which has my phone. The goal for me is to try and reach 10,000 steps daily. Sometimes, I don’t hit that goal but I am staying active in other ways and other times I far exceed it. The point is to know where you are at and strive to hit a number that feels right for you. I like doing this because it emphasizes that walking is good exercise and often times we don’t consider it as good as other forms of movement.
Schedule your workouts: Ok, so if you can be a bit of a lazy pants like me, this tip works well. By scheduling your workouts I mean that you either A) book some kind of class or B) book a fitness trainer. When you do this, it helps to kind of force you to make your appointment because you don’t want to let anyone down. If you don’t want to do those things, then try and schedule them in your calendar the same way you would an appointment. I find getting your workout done in the AM is ideal as you are less likely to find or have excuses to not do it. Whereas, if you wait until the evening, you are more likely to have something come up that gets in your way. I recently tried Soul Cycle and loved it, but trust me, I didn’t think I would enjoy it, sometimes, you surprise yourself. Positive Affirmations: Choose or make up your own positive affirmation that means something to you. Find or use words that start with “I am…” as in the present tense. Use words that affirm you are committed to your healthy body/lifestyle. I find when I start the morning with this kind of affirmation, I am more likely to commit and do the work. It really is amazing what positive affirmations can do for you. I use the five minute journal every morning and night to set my goals/affirmations for the day and for reflecting back to see how I did. If there is an inconsistency between the two, then I can readjust the following day.Change up your routine: One of the most common things that happens is people will hit a plateau with their weight/exercise/diet at some point. Then usually, things start to fall apart and your progress declines. One of the ways around this is to change up your routine. This can be as simple as choosing a different path to walk home or to work each day or signing up for ClassPass where you can try new and different exercises. By switching it up in this way you keep things exciting, different and work different parts of your body. You will be less likely to get bored and eventually stop doing anything at all.
Meal Prep: A really helpful way to stay on track with your food goals is to meal prep. This doesn’t mean you have to have everything ready to go, but if you ensure you have a protein for the week ready, this will make meal time a lot easier. For example, I’ll make a whole chicken and use that throughout the week for lunches and dinner. Or, I’ll wash and dry my greens so they are ready for smoothies, salads and anything else. Meal prepping things like quinoa, chickpeas, lentils and even sauces (like a tahini dressing) can make a big difference.
Accountability: Hold yourself accountable in some way. Whether that is through social media, friends, a coach or a co-worker, the point is to find someone that will hold you to your goals. Working with a business/life coach can be just the thing you need to give you the motivation you need, because you won’t want to disappoint them. If you think about it, most successful people (athletes/business people) have a coach for this reason. Even when they hit their milestone and reach unbelievable success, they continue working with this person. Who you choose to surround yourself with is one of the most important decisions. And yes, it is a decision that only you can make.
“You are the average of the five people you most associate with.”
Visualize the person you see yourself becoming: When I talk about this, I don’t mean just physically, but focus on how you want to feel after you reach that milestone. You can resonate with a feeling much more than a picture of yourself that you have never seen before. If it helps, make a vision board and use words and images that you want to aspire to and keep that vision board somewhere you will see it if needed.
Do one thing/set one goal: So often, clients try to make too many changes all at once and then they get overwhelmed. This is exactly why I don’t work with clients on a one-off basis and rather have clients work with me for at least 6 weeks. Change is not going to happen overnight friends. So instead, choose one goal that you want to achieve each week and work towards that one thing. Maybe, you want to drink less soda or juice, so make it a goal to cut back to only one a day rather than three. You don’t have to make a goal unrealistic or so big that it seems unattainable, because most likely it will end up being just that, unattainable. Write it down somewhere you can view it to help you stay motivated.
“One reason people resist change is because they focus on what they have to give up instead of what they have to gain.”
I hope these tips on how to stay motivated were helpful for you. Just remember that everyone goes through periods of time where they feel lazy and unmotivated and that is ok. Sometimes, you need to listen to your body and give yourself a break rather than try to push yourself. It really is all about finding balance and doing things you love and want to do rather than just doing something because someone else is doing it. Same goes for your food choices too.
If you want to give your body a little reset, you can download my FREE Beat The Bloat guide, which includes a 3-day meal plan and lots of other helpful info to get you back on track.