Motivation Part 1
You were gung-ho to reach your fitness goals and felt unstoppable…but now you’re running out of fuel and want to get back on track. Let’s address some of the issues that make you lose your mojo. :)
Your “why” isn’t strong enough or you don’t focus on the “why” as much as you are focusing on the “why me”:
When you first decide to get in shape you think of all the reason why you should get in shape or want to lose weight….look good in a bikini, lifestyle changes to increase your longevity, wanting to tone up to feel more confident, can’t fit your clothes and don’t want to buy new ones…..whatever that reason(s) is/are you need to focus on that. Most of us will focus on how fat our stomach looks, instead you should focus on how flat your stomach will look when you are in your bikini. Most focus on how much they miss eating the whole pint of ice cream, instead think about how much happier your children would be getting spend many more years with you in their lives and having ice cream w/them years down the road. Many focus on how hard it is to exercise and how tired they are, instead they should focus on wearing that tank top and having toned arms when they wave goodbye, instead of arm flab. You get the picture. Think about the why, and visualize those coming to fruition.
Your goals are unrealistic:
You decide this is it – you cut your favorite foods, you drag yourself to the gym, you resist temptations all around you, you feel like you are doing something great and then….you jump on the scale and the number isn’t what you wanted. You figure it’s not worth all this pain and quit. We all want the quick fix, easy way, instant results, etc........We want it now!!!!! Hey I'm in the same boat as you, but that isn't realistic and if you do get the drastic instant results, I can guarantee you that it won't be long term. You’ve probably heart of SMART goal setting….if not - Specific, Measureable, Attainable, Relevant, and Time Bound. Let’s see how this works: Person A and B – both want to lose 20 pounds.
Person A – decides to cut out all carbs, eat fruits and veggies, meal replace with a shake, and exercise 7 days/week. Person A expects to lose 20# in one month. Person A loses 5# in the first week and is so excited that she will reach her goal in one month as she continues to lose 5# a week. The following week she loses 3#, sad but okay, I’ll just eat less and exercise more…the following week 2#....and in the third week gives up because it’s not worth it. She’s hungry, tired, and miserable.
Person B – decides to hire Do U Fitness to help with their programing and reaches her goal in 3 months without having to give up the foods she enjoys and finds an exercise program that she can work with :) just kidding, but had to put a plug in there. Person B decides to research…..after researching she believes it is healthy and realistic to lose 1-2 pounds a week. She decides that she will target a 5# weight loss for the first month by adding 5 days of week of training and begin tracking her calories. She will also take measurements and progress pictures to track her progress because she understands that scale weight it just a number and she may weigh the same but look thinner as she is building muscle. Her long term goal is to lose 20# but she doesn’t believe in quick fixes, magic pills, or over exercising and under eating and tailored her plan to be bearable and sustainable.
Not willing to do the work or change their eating habits:
I preach flexibility and balance, I encourage eating your treats when you want, but I won’t lie to you – I’m not saying you can eat whatever you want, whenever you want, that is what got you to the place where you are now – Balance…….you can eat the pizza but not 5 slices like you usually do but 1 or 2 and the rest of your meals that day will be healthier choices (less carbs and fat – more lean protein sources). I also won’t lie and say exercising is fun (well maybe fun for some of us) and easy – it takes effort, sweat, pushing past your comfort zone….hey who wouldn’t want to sit and watch tv and get that dream body? But – there are MANY,MANY different forms of exercising….I’m sure there is something that is less painful, or even enjoyable that you can find……explore your options, try something new…..
Stay tuned for Part II and III ----
No patience
Training/exercise program is unrealistic for you
Prioritize your schedule
Self-assess triggers
Be proud of accomplishments – big and small
Feeling guilty