Hi Everyone! Every now and then we need a little extra shot of motivation, inspiration to keep us going and today felt like one of those days.
I know it gets tough sometimes to stay motivated when progress slows down and it seems like nothing is happening at all.
Know that even if you can’t physically see the results every effort, every healthy choice is changing your body from the inside, never give up!
PRESS. PUSH. PERSEVERE.
I strongly encourage my clients to keep fitness journals. I do understand that everyone is not a fan especially those who dislike the idea of recording every single thing that they eat, drink or do. Personally, if I were told to record everything I ate, I would probably not last a day.
However, I believe that it is not the accuracy of the details recorded that makes keeping a fitness journal important. The real value of journaling is that you become mindful of your actions. Just the process of thinking about what you have eaten or what activity you’ve completed forces you to stop and reflect on your behavior.
What does that mean for those of you who don’t like the idea of tracking everything you eat or do? It means you don’t have to obsess over the details. Just make a quick note in the evening of whatever you can recall eating or doing during the day to help keep you on track and to make you aware of your progress or where you may need to work a little harder.
Lastly, you don’t have to do this for the rest of your life unless you really want to. You can stop journaling when you start thinking automatically about what you are eating, drinking and doing. When it becomes a behavior a lifestyle!
A Fitness Journal…
One of my favorite quotes is “Motivation is what gets you started. Habit is what keeps you going.” There has never been a more accurate quote, but what happens if you become un-motivated before what ever you are doing becomes a habit?
Sometimes, no a lot of times people become discouraged or frustrated because reaching their goal is taking longer than they had expected. As a result they stop performing the specific actions that are needed to reach their goal and those actions do not become habits, which leads to nothing changing.
Therefore this post serves as a reminder that the health and fitness goals you choose should be part of a bigger picture, HEALTHY LIVING! Everything you are doing is a process, a lifestyle change, not a quick fix.
It is not going to happen over night or over a week, but it will happen if you stick with it, be patient and maintain an attitude (and behavior) that moves you in the right direction!
Last Monday I posted on GoodFoodMmama’s FB page that Spring cleaning is not just about your house and/or yard it should be about your health and fitness as well.
Staying organized helps you meet your health goals. Now is the time to clean out your cabinets, pantries and refrigerator. Having a well organized fridge is important to your health because that is where the majority of your food is stored. To start, take everything out of your refridgerator and give it a good cleaning to avoid food borne illnesses. The Academy of Nutrition and Dietetics suggest that you:
- Keep your fridge clean at all times; look for unnoticed spills and lingering odors.
- Wipe up spills and clean surfaces with hot, soapy water and rinse well.
- Be sure to clean under drawers and edges of glass shelves.
- Keep your refrigerator smelling fresh and help eliminate odors, by placing an opened box of baking soda on a shelf.
- Set the refrigerator temperature below 40°F.
Next load up your fridge with healthy food choices, such as fruits and veggies that are in season and placed in a strategic fashion to aid in healthy choices! Here are some useful infographs, links and images to help you Spring clean your refrigerator and keep you and your health on track!
How to spring clean your fridge: 6 easy hacks and tips!
22 Healthy Foods to Always Have in Your Fridge
Healthify your fridge!
Staying motivated, to reach your goal, is no easy task. It is possible, even for the strongest of willpower, for one’s determination to slip as time passes. However, there are endless ways of giving yourself a little push as you progress. Here are 4 things you can do to help yourself stay motivated on your health/fitness journey…
Envision yourself enjoying the fruits of your labor. What I mean by that is if you are training to run a marathon, envision yourself crossing that finish line and how excited and proud you will feel.
Obtain positive reinforcements from your peers and family members. Surround yourself with positive and encouraging people. The people in your life can act as a very powerful tool to give you a boost, both mentally and emotionally.
Take it one day at a time. You must tell yourself that Rome was not built overnight, or something like that. Developing healthy habits, changing behaviors and reaching goals take time, be patient with yourself.
Be optimistic. Keep your spirits high. Tell yourself everyday “I can do it!” To reach your goals you must stay positive and believe in YOU! It can be done!
How do you keep yourself motivated?
Hi Everyone! How has your Monday been thus far? If you still are not a fan of Mondays here are some Monday Campaigns to help jumpstart your week by getting you off to healthy start! I really like all of these campaigns and I love Kids Cook Monday and Move It Monday so much I became ambassadors.
Meatless Monday – Nutrition
Move It Monday – Exercise/Fitness
Kids Cook Monday – Nutrition
Destress Monday – Stress Management
Today I was inspired by a friends Facebook post, which spoke to the supposed ideal beauty that women who are skinny are considered beautiful more often than women who are not.
That’s Ridiculous! Beauty has absolutely nothing to do with size! Being healthy has absolutely nothing to do with size! Don’t focus on being skinny, because being skinny doesn’t always mean healthy.
Health comes in all shapes and sizes and people are different and beautiful. Focus on becoming a healthier version of you! Strong, Fit and Beautiful!
Staying committed to your health and fitness goals when you’re stressed, when it’s cold or rainy outside, or when social or work obligations arise can be difficult, but what is the alternative?
When you are healthy, fit and strong is when you are best able to deal with all of life’s circumstances.
It’s time you start believing in YOU! What are you committed to this week to make yourself as healthy and fit as you possibly can. I want to know what you are doing for you! Share in the comments below!
Happy Monday Everyone! Hope you had a great weekend! Yesterday was my Healthy Habits Workshop and it was truly inspiring to see participants focusing and opening up about their health goals! Everyone really connected and supported each other with pinpointing goals, designing plans and coming up with doable actions! A Sunday well spent!
The take home message here is “Yes You Can” train your brain to create healthy habits! Keep these 8 things in mind…
1) Specify the habit you would like to create.
2) Recognize the intentions and purpose of your habit.
3) Understand the value of adopting the new habit.
4) Repetition is key.
5) Be aware of warning signs and/or triggers.
6) Create a solid plan of actions.
7) Stay motivated in keeping the new habits.
8) Understand that creating new habits take time.
Go make some healthy habits and stop saying “I can’t” and start saying “I can!”
Happy Monday! This Monday as with every Monday I want to share some motivation, some inspiration…Make it Happen! When in comes to your health you can’t sit back and wait for things to happen. You must first devote yourself to an idea, intention a goal! Next, plan it out; write it down, overcome your fears and own it! Once you’ve done that you MUST act on it, work hard and make it happen!
“Some people want it to happen, some wish it would happen, some make it happen.”
Go Make it Happen!